“Lethal Weapon” AMRAP 20: (Team of 2)2 Rounds of “The Chief”200 Meter Run4 Rounds of “The Chief”200 Meter Run6 Rounds of “The Chief”200 Meter Run…[Continue to Add 1 Round of “The Chief”] 1 Round of “The Chief”:3 Power Cleans (135/95)6 Push-ups9 Air SquatsRead More

Hang Squat Snatch Build to a Heavy Single “Little Foot” AMRAP 12:25 Double Unders9 Toes to Bar25 Double Unders9 Hang Squat Snatches (95/65) HOME GYM AMRAP 12:50 Double Unders30 AbMat Sit-ups10 Single Arm Devil’s Press (50/35)Read More

Strict Press Build to a Heavy Single “Miracle-Gro” 5 Rounds For Time:200 Meter Run15/12 Calorie Assault Bike9 Strict Presses (95/65) HOME GYM 5 Rounds For Time:400 Meter Run20 Single Dumbbell Strict Press (10 Reps Each) Dumbbells: 50’s/35’sRead More

“Doce” AMRAP 4:27/21 Calorie Row21 Power Cleans (135/95)15 Burpee Box Jump Overs (24″/20″) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (115/85)15 Burpee Box Jump Overs (24″/20″) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (95/65)15 Burpee Box Jump Overs (24″/20″) HOME GYM 3 Rounds For Time:30 Single Dumbbell Russian Swings (15 Each...Read More

“Shuffleboard” For Time:800 Meter Run25 Thrusters (95/65)25 Chest to Bar Pull-ups800 Meter Run25 Overhead Squats (95/65)25 Toes to Bar800 Meter Run25 Front Squats (95/65)25 Pull-ups HOME GYM 3 Rounds For Time:800 Meter Run21 Dumbbell Thrusters (50’s/35’s)15 Strict Pull-upsRead More

“Drift Away” AMRAP 15:50/35 Calorie Assault Bike50 Single Dumbbell Hang Clean and Jerks (50/35)50 Single Dumbbell Reverse Lunges (50/35)50 Deadlifts (205/145) Strict Handstand Push-ups 5 Sets:30% Max Strict Handstand Push-ups Rest as Needed Between HOME GYM AMRAP 15:50 Single Dumbbell Push Jerks (50/35)50 Single Dumbbell Reverse Lunges (50/35)50 Single Dumbbell Deadlifts (50/35)Read More

“This is 40+” For Time: (Team of 2)400 Meter Run, 80 Wallballs (20/14)400 Meter Run, 80 Power Snatches (95/65)400 Meter Run, 80 Pull-ups400 Meter Run, 80 Overhead Squats (95/65)400 Meter Run, 80 Box Jumps (24″”/20″”)400 Meter Run, 80 Thrusters (95/65) HOME GYM 2 Rounds For Time:400 Meter Run, 40 Single Arm Dumbbell Thrusters (50/35)400 Meter...Read More

Name: Michelle Strate Age: 39 Occupation: RN at Oklahoma Surgical Hospital When did you first start CrossFit? August 2019 Tell us about your sports & fitness background. —played volleyball and was on the swim team in High school —started running and doing 5K mud runs years ago —power lifting with mixture of different workouts How...Read More

Push Jerk On the Minute x 10:2 Push Jerks “The Landlord” AMRAP 12:35 Double Unders9 Deadlifts7 Hang Power Cleans5 Push Jerks Barbell: 155/105 HOME GYM AMRAP 12:35 Double Unders9 Double Dumbbell Deadlifts7 Double Dumbbell Hang Power Cleans5 Double Dumbbell Push Jerks Dumbbells: 50’s/35’sRead More

“Catch Fire”3 Rounds For Time:1,000 Meter Row200 Meter Farmers Carry (50’s/35’s)40 Reverse Lunges HOME GYM3 Rounds For Time:400 Meter Run200 Meter Farmers Carry (50’s/35’s)100′ Walking LungeRead More