930 class only today!! Strict press – 2×5 at 100% of 5rm, 2×5 at 80% of 5rm Alternating Amrap 16 Minute 1: 15 Bent over barbell row, minute 2: 15 bar facing burpee, minute 3 15 barbell strict press, minute… Read more »
Monday, January 20

930 class only today!! Strict press – 2×5 at 100% of 5rm, 2×5 at 80% of 5rm Alternating Amrap 16 Minute 1: 15 Bent over barbell row, minute 2: 15 bar facing burpee, minute 3 15 barbell strict press, minute… Read more »
in teams of 2 Amrap 24 15 synchro deadlifts 225/155, 50 wall balls 20/14, 15 synchro deadlifts, 50 box jumps 24″/20″, 15 synchro deadlifts, 50 bar facing burpee
Strength: Close Grip Bench Press – 4×10 WOD: Crossfit Open 15.4AMRAP 83 Handstand Push Ups | 1-2 mats | Hand Release Push Ups3 Cleans 185/125 | 155/105 | 115/856 Handstand Push Ups3 Cleans9 Handstand Push Ups3 Cleans12/315/318/3, ect.
Snatch – 4 sets of:2 Snatch Lift Offs2 Snatch Pulls2 Snatches (power or squat)Build from 70% 4RFT:8 Burpee Box Get Overs 48″/40″ | 40″/30″ | 30″/24″10 Dual KB Russian Swings 44/26 | 35/18 | 26/1012 Dual KB Front Squat 44/26… Read more »
In 24 minutes:2 Rounds of1000m/850m row75DU/150SU50 Med ball sit ups 20/14 | 14/10 | 10/6In remainder: Build to a heavy 1RM Hang Squat Clean Today’s workout is a grinder and the burpees will be a mental battle as much as… Read more »
Strict Chin Up – Max retest (from 10/11) AMRAP 7:5 Snatch 135/95 | 115/85 | 95/653 Bar Muscle Ups | 6 C2B | 6 Pull Ups or ring rows10 Wall Balls 20/14 | 14/10 | 10/6Rest 2 minutesAMRAP 78 Snatch… Read more »
Deadlift retest – 5RM (from 10/7) AMRAP 1210 Deadlifts 115/85 | 95/65 | 75/55100m run10 Front Rack Barbell Lunge (forward) 115/85 | 95/65 | 75/55100m run10 Front Squats 115/85 | 95/65 | 75/55100m run Workout – lighter weight and lower… Read more »
“In teams of 2:For Time:60 Front Squats 115/85 | 95/65 | 75/5560 KBS 53/35 | 35/26 | 26/1816 Synronized Bar-facing Burpees400m partner run60 Hang Power Cleans 115/85 | 95/65 | 75/5560 Single Arm DB Push Press 50/35 | 35/25 |… Read more »
4 Sets:Max Chin Over Bar Hold10 Ring RowsRest 90s Reversing the order of our pulling strength by fatiguing our grip with our holds before going with the DBs. Really focus on pulling with the elbows on the rows to engage… Read more »
Deadlift – 2×5 @ 100% 5RM2×5 @ 80% 5RM “Death by Devil’s Press”EMOM 1 Dual DB Devil’s Press 50/35 | 35/25 | 25/15 Workout – death by workouts are always deceptive for the first 5 minutes. We’re looking for a… Read more »