Snatch: 1-1-1 Then… 13 min AMRAP 5 Power Snatches, 95/63 10 OHS, 95/63 15 Box Jump Overs, 24/20   OR   IF YOU ARE SIGNED UP FOR THE OPEN OR PLAN ON SIGNING UP BY MONDAY…. 18.1 20 MIN AMRAP 8 Toes 2 Bar 10 Dumbell Hang Clean & Jerk (R Arm 5 / L Arm 5) 14 (men) / 12 (women) cal row   Please Note: Open Competitors will not warm up as a group. There will be a 10 min grace period before each heat to warm up . It will also be appreciated that you stay and  judge a heat. Please read through the standards and understand what you need to do.  HEAT 1: 8:15AM (14 possible slots) HEAT 2: 8:45AM (14 possible slots) HEAT 3: 9:15AM (14 possible slots) HEAT 4: 9:45AM (14 possible slots) HEAT 5: 10:15AM (IF NECESSARY)    Read more

WWPF 15 Minutes to Establish a 1rm Front Squat   Then…   16 Min AMRAP:   10 DU / 10 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   20 DU / 20 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   30 DU / 30 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   40 DU / 40 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   CONTINUE THIS PATTERN UNTIL TIME RUNS OUT       The 2018 Open is HERE!  We will be doing the workouts Saturday Morning!Read more

Clean 5×1   Then:   5 ROUNDS OF: 10 Power Cleans (135/93) 10 Wall Ball (20/15) 10 Ring Dips   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 6RM 2 x 6 @ 90%   Then…   For Time: 400m Run 21 Deadlifts, 185/123 12 Strict HSPU 300m Run 15 Deadlifts 12 Strict HSPU 200m Run 9 Deadlifts 12 Strict HSPU 100m Run 3 Deadlifts 1 Strict HSPU    Read more

EOMOM 10 Minutes 40 Double Unders (or 40 seconds practice) 5 Snatch 155/103 Then…. For Time: 45 Burpees 35 T2B 25 Box Jumps 24/20 15 Hang Snatch 115/83 10 Bar Muscle Ups Sign up for The Open!! It starts this Thursday! games.crossfit.com  Read more