Bench Press: 1RM Weighted Pullup: 1RM   Then…   For Time 600m Run 30 Alt DB Snatches, 50/35 12 Strict HSPU 400m Run 20 Alt DB Snatches 9 Strict HSPU 200m Run 10 Alt DB Snatches 6 Strict HSPU   Jay-Z and Krazy Kazin at the New Year Novice Comp        Read more

Test Power Clean 1 RM Then…. AMRAP 12 Minutes 7 Power Cleans 185/133 7 Ring Muscle Ups 7 Box Jumps 30/24 Mike B and Pancake enjoying their bench press dayRead more

Back Squat: 4Rm 2 x 4 @90%   Then….   10 AMRAP: 50′ HandStand Walks 20 Pistols, alt    Read more

9 am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance 2 Rounds 50 Double Unders 40 Wall Balls 30 Med Ball Sit Ups 20 Front Squats 10 S2OH *Must row 2000m at some point during workout, can be broken up into 2x1000m rows*Read more

CrossFit Open Workout 17.2   Complete as many rounds and reps as possible in 12 minutes of:   2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans   Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans   Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.   Weights:   Rx’d: Ages 16-54: Men use 50-lb. dumbbell Women use 35-lb. dumbbell   Teenagers Ages 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell   Masters: Ages 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell a   Scaled: Ages 16-54: Men use 35-lb. dumbbell Women use 20-lb. dumbbell   Scaled Teenagers: Ages 14-15: Boys use 20-lb. dumbbell Girls use 10-lb. dumbbell   Scaled Masters: Ages 55+: Men use 20-lb. dumbbell Women use 10-lb. dumbbell   Not Signed up alternative options: Med Ball Lunges and Med Ball Cleans 20lb/15lbs KB Lunges and...Read more