“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.Read more

EMOM 5 minutes 1 power snatch 2 hang power snatch WWPF For Time: 60 Deadlifts, 225/123 (partner holds handstand) 60 Alt Box Jumps, 24/20 40 Deadlifts (partner holds handstand) 40 Alt Box Jumps 20 Deadlifts (Partner holds handstand) 20 Alt Box Jumps *Switch when needed on deadlift/handstand hold Strong like Vuong      Read more

Press 3-3-3 Then Open WOD 12.5(ish) Complete as many reps as possible in 10 minutes of the following rep scheme: 3 Thusters (95/65) 3 Chest to bar Pullups 6 Thusters 6 Chest to bar Pullups 9 Thusters 9 Chest to bar Pullups 12 Thusters 12 Chest to bar Pullups 15 Thusters 15 Chest to bar Pullups 18 Thusters 18 Chest to bar Pullups 21 Thusters 21 Chest to bar Pullups etc……..Read more

1a. Good Mornings: 3 x 5 1b. Weighted Chin-up (underhand grip): 3 x 5 Then… 30-20-10 Hang Power Snatch, 95/63 Alt Pistols *Cash Out: 125 Double Unders Keep Feb 21 open!  Jenny is lifting at the Olympic Trials in King of Prussia      Read more

EMOM  5 Minutes 1 Power Clean 2 Hang Power Clean Then….. Open WOD 14.4 AMRAP 14 Minutes 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14 10’/9′ 30 cleans, 135/93 20 muscle-ups *Masters 55+ use 115/63 Don’t forget to sign up for the Crossfit Open here: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games  Read more