Front Squat: Test 1 RM Then….. Crossfit Open WOD 23.2 AMRAP 15 Minutes 5 Burpee Pullups 10 Shuttle Runs (1 rep equals 25ft up AND 25ft back) 20 touches *Add 5 Burpee Pullups each roundRead more

Olympic Lifting -Snatch from Blocks: 4 x 3 -Clean from Blocks: 4 x 3 Endurance 34 Min AMRAP – Happy Birthday Coach Jenny! 43 DB Hang Snatches 1 Rope Climb 43 DB Box Step-overs 1 Rope Climb 43 Burpees over DB 1 Rope Climb 43 DB Walking Lunges 1 Rope ClimbRead more

Choose A Hero….. “Whittman” 7 Rounds 15 KB Swings, 70/53 15 Power Cleans, 95/63 15 Box Jumps, 24/20 “DORK” 6 Rounds 60 DU 30 KB Swings, 70/53 15 Burpees “JACK” AMRAP 20 MIN 10 Push Press, 115/83 10 KB Swings, 70/53 10 Box Jumps, 24/20Read more

WWPF 42-30-18 Deadlift, 225/153 (mix anyway) Dip (partner holds ring support) Then… 30-20-10 Back Squat, 185/133 (mix anyway) C2B Pull-ups (Partner Hangs) Then… 21-15-9 Shoulder 2 OH, 135/93 (mix anyway) BMU (mix anyway)Read more

Happy Birthday to Coach TJ!! Heavy Clean 1-1-1 Then…. Tolbert Ann 50-40-30-20-10 Double Unders Pistols Sit UpsRead more