STRENGTH: (18 minutes) Back Squat 5×5 AHAP (+5-10lb) MetCon: For Time 15 clean and Jerks (205/145) Or 75% of 1RMRead More

STRENGTH: (20 minutes) Clean and Jerk 6×2 @ 80% MetCon: For Time 2-4-6-8-10-8-6-4-2 HSPU Pull Ups PistolsRead More

MetCon: CrossFit Open WOD 14.4 14 min AMRAP 60 cal row 50 T2B 40 WB (20/14) 30 cleans (135/95) 20 Muscle UpsRead More

MetCon 1: 14 alt EMOM Even: 40 DU (or 40 seconds of DU attempts) Odd: 12 Burpees MetCon 2: Partner MetCon 10 min AMRAP 50 m shuttle run 8 KB thrusters *each partner completes a round. You go I goRead More

STRENGTH: 20 minutes Snatch 6×2 @ 80% TnG MetCon: 10 RFT 2 DL (315/205) 4 ring dips 6 box jumps (30/24)Read More

Partner MetCon: 4 Min ME Cal Row 1 min rest 4 min ME Over the Box-box jumps (24/20) 1 min rest 4 min ME OH Lunges (45/25) 1 min rest 4 min ME Burpees 1 min rest 4 min ME Med ball sit ups (20/14) *you go I goRead More

STRENGTH: 8 min EMOM 1 clean + 1 FS + jerk @ 80% MetCon: CF Open WOD 11.3 5 min AMRAP Squat Clean and Jerk (165/110)Read More

SKILL: 10 min EMOM 40 DU *sx to 1/3 of ur max UB set or 75 SU MetCon: 6RFT 10 pull ups 20 air squatsRead More

STRENGTH: 8 min EMOM 1 snatch + 1 OHS @ 80% MetCon: For Time 20 KB snatch (53/35) 800 m run 20 KB snatch (53/35) 400 m run 20 KB snatch (53/35) 200 m run *athlete does not need to alt handsRead More

STRENGTH: (18 minutes) Back Squat 5×5 AHAP (add 5-10 lb from last week) MetCon: 3 RFT 1 min ME OHS (135/95) 1 min ME DU 1 min ME T2B *rest 1 min *record total reps each roundRead More