AMSNATCH as possible 6 Minutes 135/93 3 Minutes rest 6 Minute Ladder 1,1,2,2,3,3,4,4….. Chest to Bar Pullup HSPU 3 Minute Rest AMRAP 6 Minutes 15 Cal Row 10 Burpees over Rower   The Open starts soon! Sign up at Games.crossfit.comRead more

4 rep max Front Squat then 2 sets of 90%. 10 min EMOM Odd min 10 Toes to Bar Even min 3 Power Cleans 185/135 In remaining time each min double unders.Read more

Olympic Lifting Class 10 am Endurance WOD  11 am AMRAP 12 Minutes 250m Row 10 Burpees 10 Pullups 5 Minute Rest AMRAP 12 Minutes 200m Run 10 Wall balls 10 Toes to bar Don’t forget to sign up for the Open at Games.crossfit.comRead more

Bench Press 3-3-3 Then 10,9,8,7,6,5,4,3,2,1 Reps of: KB Swings (2 pood/1.5 pood) Handstand Pushups Med Ball Cleans (20/14) Post Loads and Times to Zen and Comments:  Click Here to Sign up for the Open TodayRead more

15 Minutes to work up to heavy, but not maximal Back Squat singles with partner Then….. WBPF (Whacky Butler Partner Friday) With a partner: 50 Chest to Bar Pullups 75 Back Squats from Rack 225/155 100 Calorie Row 150 Burpees 200 Double Unders   Steph C doing some cleans  Read more