Olympic Lifting Snatch from blocks: 4 x 3 Clean and Jerk from blocks: 4 x 3 Endurance – HBD Mike DEE! 1 Round for Time 1000m Run 50 DB Snatches 800m Run 50 OH DB Walking Lunges 600m Run 50 Burpees 400m Run 50 Pullups 200m RunRead more

OHS 3-3-3 Then…. 4 Rounds 15 OHS 95/63 15 HSPU 400m RunRead more

WWPF – AMRAP 35 MIN 54 Deadlifts, 225/153 (mix anyway) 200m Run Relay (YGIG) 54 Burpee Box Jumps, 24/20 (mix anyway) 200m Run Relay 54 Toes 2 Bar (mix anyway/partner hangs) 200m Run RelayRead more

CFWC Triathlon Can be done straight through, or partitioned 3000m Row or Ski 2 Mile Run 150/100 Cal BikeRead more

5×5 Tempo Weighted Pullups (3sec up, 3 sec down) 5×8 Resistance Band Dips Then…. Crossfit Open 20.5-With a 20 Minute Cap Partitioned Any Way 40 Muscle Ups (Scaled =40 Pullups) 80 Cal Row 120 Wall BallsRead more