WWPF   0:00 – 8:00 1RM Snatch + Hang Snatch   10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners do all reps and work at same time) Russian Twist, 20/14 (switch every 5 reps)   21:00 – 35:00 14 min AMRAP 100m Firemans Carry 15 Synchronized OHS, 95/63 30 Planking Burpees        Read more

Front Squat 2-2-2   Then:   10,9,8,7…..1   Hang Power Clean 115/83 Front Squat 115/83 Toes to Bar     Post Loads and Times to Zen and Comments:  Read more

  Strict Press: 15 minutes to Establish 1RM   Max Effort L Sit: 3 x M.E.   Then…   For Time:   400m Run 30 Kb Swings, 70/53 15 HSPU   400m Run 30 Box Jumps, 24/20 15 HSPU   400m Run 30 Target Burpees 15 HSPU            Read more

15 Minutes to heavy clean double Then… AMRAP 4 Min 5 Strict Pullups 5 Cleans (full depth) 155/103 Rest 2 Minutes AMRAP 4 Minutes 5 Chest to Bar Pullups 3 Cleans (full depth) 185/133 Rest 2 Minutes AMRAP 4 Minutes 3 Bar Muscle Ups 2 Cleans (full depth) 205/153 Make sure to watch Evan at the Crossfit Games this week! He will be competing in the Teen division!! Good luck, Evan!!!    Read more

  Back Squat 3 – 3 – 3 at 90%   Then:   15 min EMOM 1st min Dbl KB Clean & Jerk (pick a weight you can keep moving with for 30-40 secs) 2nd min Side plank L 30 sec / side plank R 30 sec 3rd min Dbl KB Reverse Lunge  Read more