Amrap 15 6 deadlift 95/65 4 hang clean 2 shoulder to overhead 1 front squat 5 pull-ups. Scaling: if you can’t get through the barbell complex without dropping the bar(easily), you should scale the weight. This should be engine, not muscle failure. if you’re pausing to build strength prior to the s2oh, you’re missing the […]

Amrap 12m 20 pushups 30 abmat sit-ups 40 double unders or 100 jump rope.

30 clean & jerk for time Rx 95/65. Rx+ 135/95. 135 is the CrossFit rx for grace. This is a super sprint. My personal PR on this wod is 1:48. Under 4 is good. Choose a weight that you can you can touch and go for at least 5 reps. It’s up to you to […]

5 rounds for time: 20 kb swings 53/35 30 sit-ups 40 double unders or 90 jump rope See 2.8.2021 wod 576

3 rounds for time: 500m row 20 deadlift 65/45 20 hang snatch 64/45 20 wallballs 20/14

Amrap 15 Reps increase by one each round RD 1 pull up 1/side kb hang snatch 35/little red or DB. (So round 2 is 2/side snatch) 1 goblet squat Reps go 1,2,3,4……5,…9,10…. Example: round 3 looks like this: 3 pull-ups, 3 per side snatch, 3 goblet squats. Score total reps. ***edit: score actual reps on […]

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…