CrossFit Total• Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1Your score is the total of your best successful lifts. “Floor It” Home Gym Every 5 Minutes x 5 Rounds:150′ Bear Crawl35 AbMat Sit-ups20 Double Dumbbell Deadlifts (50’s/35’s)Read More

Pressing Complex OTM x 5Strict Press (3) + Push Press (2)@ 75% of Strict Press “Funny Business” AMRAP 15:30 Strict Presses (75/55)30 Double Unders30 Wallballs (20/14)30 Double Unders “Funny Business” Home Gym AMRAP 15:30 Single Arm Dumbbell Strict Presses (50/35)30 Double Unders30 Single Arm Dumbbell Bent Over Rows (50/35)30 Double Unders15 Each Side on Dumbbell...Read More

“Triple Play” AMRAP 20:200 Meter Run, 3 Box Jumps, 3 Power Cleans200 Meter Run, 6 Box Jumps, 6 Power Cleans200 Meter Run, 9 Box Jumps, 9 Power Cleans…[Add 3 Box Jumps + Power Cleans Each Round] Barbell: 135/95 “Triple Play” HOME GYM AMRAP 20:200 Meter Run3 Over-and-Back Hops Over Dumbbell3 Double Dumbbell Power Cleans (50’s/35’s)200...Read More

“Jackie Legs” For Time:1,000 Meter Row30 Chest to Bar Pull-ups50 Overhead Squats (75/55)Read More

OPEN GYM 1PM “Cement Mixer” Every 3 Minutes x 7 Rounds:400 Meter Run12 Toes to Bar “Cement Mixer” Home Gym Every 3 Minutes x 7 Rounds:400 Meter Run (2:00 Max Run)15 Sit-UpsRead More

CLASSES AT 8:30AM & 9:30AM “Box Spring” For Time:75/50 Calorie Assault Bike40 Alt. Dumbbell Hang Clean and Jerks (50/35)50 Dumbbell Box Step-ups (24″/20″)40 Alt. Dumbbell Snatches (50/35)75/50 Calorie Assault BikeRead More

Hang Squat Clean Build to Heavy Single “Dirt Nap” 3 Rounds:15 Hang Squat Cleans (115/85)15 Lateral Barbell Burpees “Dirt Nap” Home Gym 3 Rounds:15 Double Dumbbell Hang Squat Cleans (50’s/35’s) or Odd-Object Cleans15 Lateral Dumbbell Burpees or Over Odd-ObjectRead More

“Oh Deere” For Time: 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53’s/35’s) 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53’s/35’s) 50/35 Calorie Row 50/35 Calorie Assault Bike “Oh Deere”Home Gym For Time: 50 Shuttle Runs [10 Meters] 200 Meter Farmers Carry (50’s/35’s) 5 Minute Front Plank 200 Meter Farmers Carry (50’s/35’s) 50 Shuttle Runs [10 Meters]Read More

“Slumber Party”2 Rounds For Time:20 Push Jerks (135/95)4 Rounds of “Cindy”800 Meter Run “Slumber Party” HOME EDITION 2 Rounds:20 Double Dumbbell Push Jerks (50’s/35’s) or Odd Object Overhead Press4 Rounds of “Cindy” 800 Meter RunRead More

DeadliftBuild to Heavy Sets of 5-4-3 “Deadbolt” AMRAP 15:60 Double Unders30/24 Calorie Row15 Deadlifts (225/155)Read More