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CrossFit SKILL WORKEMOM 16 Minutes1 Tempo Pause Back Squat Perform a 3-second counton the way down, a full 1- second pause, and then stand Start... Read More

CROSSFITSKILL WORKToes to Bar Skill/Warm Up15 Scap Pull Ups12 Gymnastic Kips (Build to bigger, and bigger kips)9 Kip w/ Knees Up6 Knees Up with a... Read More

CROSSFITSTRENGTHSquat Snatch Warm Up1×3 Power Position2×3 Tempo Pull Squat Snatches, lighter than set 1weight.then,5 reps @ 55%4 @ 60%3 @ 65%5 @ 60%4 @ 65%3... Read More

CROSSFITAMRAP 27 Minutes with a partner:10 Rope Climbs40 Clean and Jerks 135/95lbs10 Rope Climbs30 Clean and Jerks 165/110lbs8 Rope Climbs20 Clean and Jerks 185/125bs8 Rope... Read More

CROSSFIT STRENGTHFind 1 Rep Max Snatch METCON “Amanda”9-7-5Muscle UpSquat Snatch 135/95lbs

CROSSFITStrengthFind a 2RM Back Squat METCONFor TimeAAB 20/15 CaloriesRun 300m20 Bar Facing Burpees BOOTCAMP12 min AMRAP 10 Kettle bell swings 8 box jumps 6 pull-ups/... Read More

METCONConditioning Retest“Captain Thunderpants”10 Rounds200m Run10 Bar Facing Burpees5 Power Cleans 135/95lbsTime Cap 24 Minutes From 24:00 – 32:00Find a 1RM STOHScaled8 Rounds200m Run10 Bar Facing... Read More

Strength 2×3 Big BMU kips, assingles2×3 Big Kips + Kneesupthen,2 sets of 1-4 BMU METCONGymnastics Retest“Buzz Smiteyear”AMRAP 16 MinutesRow 800/700m60 Box Jump Overs 24/20″40 Chest... Read More

Strength Lifting RetestDeadlift5-3-3-1-1-1Start around 60% andadd weight each set,finding a new 1RM.Athletes may performadditional singles asneeded METCON4 Sets for Quality20 Double KB Sumo Deadlifts10-40 GHD... Read More

CROSSFIT On a continuous 40 minute clock:With a partner, switching every full round: 14 Total Rounds for time of:10/8 Calorie AAB or 100m run10 KB... Read More