STRENGTH 10 min EMOM, alternating a) 6 Ring Rows b) 5 Push Press @70-75% 1RM METCON “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More

METCON For time: 2 mile run 100 Deadlift (155/105#) Partition run and deadlifts as desired, time stops when allotted work is all completed.Read More

STRENGTH 8 min EMOM 3 Front Squat AHAP (~70-75%) METCON In as few rounds as possible complete: :30 sec work, :30 sec rest 100 Calories Rowing 75 Burpees to 6″ target 50 Toes to bar Move from 1 movement straight into the next upon completion of allotted repsRead More

METCON 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read More

STRENGTH 4 sets of 6 Back squat @75-80% 1RM METCON CrossFit Open 15.3 14 min AMRAP: 7 Muscle-ups 50 Wallballs, (20/14#) 100 Double-Unders  Read More

METCON “Karen” For time: 150 Wallballs (20/14#)Read More

METCON For time: 15 Power snatch (95/65#) 45 Double unders 12 Power snatch 36 Double unders 9 Power snatch 27 Double unders 6 Power snatch 18 Double unders 3 Power snatch 9 Double unders GYMNASTICS Accumulate 2:00 min Handstand hold, or 3:00 min plank hold  Read More

METCON For time: 150 Double unders 60 Kb Swing (53/35#) 50 Jumping Pull-ups 40 Burpees 30 Hang Squat clean (95/65#)Read More

STRENGTH Spend 8 min to find a 3RM Push Press   METCON 14 min AMRAP 2 Rope Climb (15′) 8 Push Press @60% 3RM 16 Burpee over barRead More

METCON Every 4 minutes for 28 minutes complete: 300m Row 15 Box jumps (24/20″) 15 Push-upsRead More