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 […]

For time: 2 rounds 1000m row 5 Rounds of ( 10 total for the wod) -12 deadlift 65/55 -9 hang clean -6 shoulder to overhead 50 abmat sit-ups So the middle part is 5 rounds in the middle of each base round. Row and sit-ups are not part of the 5 inner rounds. Those are […]

Amrap 15 10 burpees 10 wallball. 20/14 Don’t come out too hot. This will suck. I hate myself for thinking it. Wallball: full squat with the ball to a thruster and throw to the 10’ or 9’ target.

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…