StrengthSkill: 20 Min to work up to heavy 1 Rep Clean & Jerk CrossFit Games Open WOD 13.4 7 Min AMREP 3 Clean & Jerk 135/95 3 T2B 6 Clean & jerk 6 T2B 9 Clean & Jerk 9 T2B….. Continue adding 3 reps until 7 min is up.Read More

Deadlift 5-4-3-2-1Read More

7 RFT 10 Hang power clean 165/115 15 Hand release Push-ups 20 box jump overs (24″/20″)Read More

15 Min AMRAP 2 Muscle-ups 4 Front Squat 185/135 6 Power Snatch 95/65Read More

** WHOLE LIFE CHALLENGE BEGINS **Read More

Hero “Griff” 800m Run Backward 400m Run 800m Run Backward 400m RunRead More

Strength: 30 Min to build up to 3×5 Push Press 10 Min AMRAP 8 KB Clean Press 70/53 10 Wall Balls 20/14 (11’/10′) 20 Double UndersRead More

For Time 50 Burpee Pull-ups Rest 5 Min For time: 50 Burpee Box Overs 24’/20″ Rest 5 Min For Time: 50 Bar facing Burpees This WOD is from CrossFit LinchpinRead More

OHS 2-2-2-2-2Read More

1 Mile Run 120 Double Unders 100 Air Squats 80 Ab-Mat situps 60 Pull-ups 40 Box Jumps 24″/20″ 20 Strict HSPU 1 Mile Run *45 min Timecap*Read More