Front Squat 3-3-3   Then 21-18-15-12-9 Reps of:   Front Squats (95#/63#) Pullups   Post Loads and Times to Comments:  Read more

Strict Press: 3 x 5 Strict Pull-up (overhand grip): 3 X ME Then… AMRAP 18 minutes 60 DU 15 Deadlifts, 185/123 12 Burpees over bar 100m sprint Rest 2 min after each round            Read more

15 Minutes to a heavy snatch Then… Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle Ups 7 Snatches 200m Run 5 Ring Muscle Ups 5 Snatches Amanda Miller (1985-2010) competing at the 2010 Crossfit GamesRead more

Test 1 rep max back squat! Then 15 min AMRAP 5 strict toes to bar 7 supine ring rows (feet on a box) 10 Alt Cossack Squats 53/35 kbRead more

Olympic Lifting 10am Endurance WOD 11am- All Open gym must be done by 11 4 Rounds 800mRun 20 Wall Balls 10 Burpee Pullups *Rest 2 Minutes between rounds*  Read more