5 x 1 high hang squat snatch + 1 overhead squat Rest then Complete 3 rounds for time 25 sit ups 25 front rack lunge steps 75/55 150m run READ MORE

amrap in 18 min of: 10 deadlifts 135/95 30 air squats 15 burpees 10 power cleans 135/95 READ MORE

5 x 5 press rest then amrap in 13 min of 200 m run 30 kettle swings 200 m run 30 pull ups rest 1 min then right into max burpees in 2 min READ MORE

emom for 20 min of 2 squat cleans (try to move up in weight every 5 min) rest then Amrap in 9 15 HR push ups 20 alt DB power snatches 50/35 35 double unders READ MORE

teams of 3 complete for time 100 cal row 100 box jumps 100 thrusters 95/65 100 toes to bar 50 thrusters 95/65 50 box jumps 50 cal row READ MORE

Open Gym Come in and hit a WOD you missed this week, work on a skill or lift. If you are competing this weekend do some mobility. **reminder** we will be closed on Saturday READ MORE

Complete 5 rounds for time of: 150m one arm farmers walk 24k/16 5 strict handstand push ups 150m run 15 overhead lunge steps 45/35 plate READ MORE

CrossFit Games Open WOD 11.4 amrap in 10 min of: 60 bar facing burpees 30 overhead squats 120/90 10 muscle ups (scale to pull ups) READ MORE

5 x 5 bench press rest then amrap in 8 min 8 deadlifts 275/185 10 ring dips 12 box jumps 24/20 rest 3 min then repeat READ MORE

5 x 5* strict or weighted pull ups *super set with 10 good mornings or 10 back extensions rest then amrap in 15 min 30 double unders 20 sit ups 10 power cleans 135/95 *there is a buy in of 30 burpees to start the work 🙂 READ MORE