STRENGTH 6×3 Deadlift @70-75% 1RM   METCON 2 Rounds, each for time: 30 Double unders 20 Kb Swings (53/35#) 10 Burpees Rest 5 minRead More

METCON 10 min EMOM 2 Power Snatch (135/95#) 5 Toe-to-bar Rest 2 min 10 Min EMOM 5 Box Jump (24/20″) 150m RunRead More

Main – CrossFit Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Metcon (AMRAP – Reps) 400 m Run TABATA Pistols Atomic Push-ups Low Row Pikes Hamstring Curl 400 m RunRead More

STRENGTH 12 min EMOM Even- 3 rep Bench Press @BW Odd- 3 rep Power Clean @BW METCON Tabata Something Else Pull-ups Push-ups Sit-ups Squats Total reps across all 32 rounds.Read More

STRENGTH Spend 10 min to find a heavy single Split Jerk METCON For time: 50 Shoulder to Overhead (135/95#) 1,000m RowRead More

METCON 5 rounds: Every 4 minutes, complete: 12 Chest-to-bar 20 Push-ups 400m RunRead More

STRENGTH 10 min to find a heavy single Hang Power Snatch METCON 21 Back Squat (Bodyweight) 20 Kb Swing (53/35#) 15 Back Squat 20 Kb Swing 9 Back Squat 20 Kb SwingRead More

STRENGTH 6 reps @70% 1RM 6 reps @75% 1RM 4 reps @80% 1RM 2 reps @85% 1RM Rest :60-:90 sec btwn sets METCON 100 Double unders 40 Burpees 25 Power Cleans (115/75#) 20 HSPU 7 Muscle-ups 20 HSPU 25 Power Cleans 40 Burpees 100 Double undersRead More

STRENGTH Squat Clean Thruster 5 min EMOM 3@(135/95#) Rest 2 min 5 min EMOM 2@(165/105#) Rest 2 min 5 min EMOM 1@(185/115#) METCON 3 rounds: 500m Row 15 Overhead Squats (95/65#) 15 Pull-upsRead More

STRENGTH Spend 12 min to find a Heavy Single Power Clean METCON 15 min AMRAP 25 Double unders 7 Strict Pull-ups 3 Power Cleans (185/125#)Read More