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

9am – open gym 10am: NO OLY LIFTING 11am: Enduro   3 Rounds 800m Run 50 DU 25 Goblet Squats, 53/35 20 Toes 2 Bar 10 Shoulder 2 Overhead, 135/93      Read more

Saturday Accessory Work Stations 1a. Lateral Squat (cossack) 1b. Alt DB Bench Press 1c. Single Leg Deadlifts 1d. 1/2 Kneeling Anti-Rotational Holds   Then….   4 Rounds (1 minute of work, 30 seconds rest) Assault Bike,  Cal Double Kb Rack Carry, distance Straight Leg Active Sit-ups Jumping Lunges     Your Saturday Guest Coach  Read more

WWPF   0:00 – 8:00 Establish a Max Hang Clean   10:00 – 22:00 12 Min Ladder: 3-6-9-12…… Synchronized Front Squats, 135/93 Ring Muscle Up (Mix reps anyway)  (scale: burpee Pullup) *Each partner must do at least 1 RMU each round   24:00 – 32:00 8 Min AMRAP 20 DB Cleans, 50/35 (switch every 5) 2 Alt Rope Climbs                      Read more