=============================== E2MOM 16Push Press (ME)Set 1: 5 repsSet 2: 4 repsSet 3: 3 repsSet 4: 3 repsSet 5: 2 repsSet 6: 2 repsSet 7: 1 repsSet 8: 1 reps For Time:8-6-4Chest to Bar Pull Ups (Fx: Pull Ups)Bar Muscle Ups (Fx: C2B Pull Ups)After each set of gymnastics movements:100 Double Unders (Fx: 75 DU’s)Read More

=============================== E3MOM 153 Back Squats @80-85% Conditioning:6 Rounds Alternating with a Partner (3 Rounds Each)250m Row12 Deadlifts (185/135) (Fx: 135/95) (Rx+: 225/155)4 Power Cleans (185/135) (Fx: 135/95) (Rx+: 225/155)Read More

=============================== Overview Of The Week: Monday: Weighted Strict Pull-ups Tuesday Back Squats Wednesday: Push PressThursday: EMOM Friday: Open WOD 19.3Saturday: Hang Power Snatch Complex Sunday: Push Jerk =============================== Gymnastics Strength:Rx+:4 Rounds3 Weighted Strict C2B Pull Ups (ME)10 Plate GHD Sit Ups (A) Rx:4 Rounds3 Weighted Strict Pull Ups (ME)15 Plate Sit ups (A) Fx:4 Rounds3-5...Read More

=============================== Strength:15:00 Find a Heavy 5 rep Thrusterthen AMRAP 3:Max Thrusters at 60% Conditioning:AMRAP 10:5 Deadlifts (115/80) (Fx: 95/65)5 Hang Power Cleans (115/80) (Fx: 95/65)5 Push Jerks (115/80) (Fx: 95/65)35 Double UndersRead More

=============================== Strict Press5 x 5 ( ~75% of 1 RM Across) “The Longest Mile”4 Rounds for Time:10 Burpees100 meter Run10 Air Squats100 meter Run10 Push-Ups100 meter Run10 Sit-Ups100 meter RunRead More

=============================== “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” 1 Timothy 4:8 =============================== CrossFitOpen WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50...Read More

=============================== Pistolsand Single Leg squat progressionRx: AMRAP 3 Max PistolsC Conditioning:4 Rounds:Rotating movements every 1:30Ski ErgWall Ball ShotsBikeRussian KBS 32/24Plank on Elbows Not for scoreRead More

=============================== 20 Minutes:Hang Power Snatch5 x 2 @ 85% of 1 RM Power Snatch Conditioning:Alternating 6 Rounds with a Partner (3 Rounds each)20/17 Cal Row20 Handstand Push ups (Fx: 10/7) (RX+: 4″/2″ deficit)15 Toes to Bar (Fx: 10 T2B) (RX+: 20 T2B)Read More

=============================== Strength:Front Squat21:00 Total time15:00 to Find a Heavy TripleThen 2 x 3 at 85% of Heavy Triple 1:30 between sets Conditioning:For Time:3 Burpees over Bar15 Cleans (95/65) (Fx: 75/55) (Rx+ 135/95)6 Burpees over Bar12 Cleans (115/80) (Fx: 95/65) (Rx+ 155/105)9 Burpees over Bar9 Cleans (135/95) (Fx: 115/80) (Rx+ 185/125)12 Burpees over Bar6 Cleans (155/105)...Read More

=============================== Overview Of The Week:Monday: Deadlifts Tuesday: Front Squats Wednesday: Hang Power Snatch Thursday: Pistols Friday: Open workout 19.2 Saturday: Strict pressSunday: Thruster =============================== EMOM X 15:Min 1: 4 Touch and Go Deadlifts (ME)Min 2: 7/5 Ring Muscle UpsMin 3: 50 Double Unders Conditioning:AMRAP 1212 DB Snatch 50/35 (Fx:35/20) (6 Each Side)12 Box Jumps (24/20)12...Read More