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Skill: Muscle-up Progression. For those that already have their MUs, perform 10 MUs for time. Then, AMRAP 20 minutes of: 3 Wall Walks 6 Ring dips 9/9 KB Cleans Biggie Sized: 32/20k The Pack: [...]

Strength/Skill: Split jerk – drilling form and working to a heavy double Then, 12 minute AMRAP* of: 20 Flutter kicks 10 Chin-ups 10 Lateral jumps over 12″ parellettes * Start with 5 [...]

Strength: Pause Bench – Focus on technique for every rep (including warm-up reps) – bar should be motionless at bottom position for a full count – work to a heavy set of 3 Then, three [...]

This WOD is inspired by our friends at CrossFit North Fulton 2 Person Team WOD: 30 OHS 30 Power Cleans 100 Double Unders 100 Sit Ups 30 Burpees 100 Squats 100 KB Swings 53/35 30 Toe to Bar 30 [...]

Strength: Deadlift – work to a heavy set of 5 – no tap & gos – set up between each reps Then, five rounds for time of: 15 Goblet squats (24/16k) 15 Wall balls (20/14lb) [...]

Strength: Press – work to a heavy set of 3 Then, AMRAP 12 minutes (using the same barbell) of: 5 Thrusters (115/75lb) Hang Power Clean Sumo deadlift high-pull

“The Chief” Max rounds in 3 minutes. Perform 5 rounds, rest 1 minute between rounds. Add total rounds + add total reps. 3 Power cleans (135/85lb) 6 Push-ups 9 Squats

AMRAP 10 Minutes of Turkish Get-ups Then, 3 rounds for time of: Run 400m 20 Toes-to-bar 20 KB swings (absolutely vertical with 24/16k) Finisher: Max L-sit for time

Strength: Squat – heavy single – suggested rep scheme: 5-3-2-1-1 Then, “Fight Gone Bodyweight” 3 rounds, one minute of each for total reps: Burpees Pull-ups Push-ups with [...]

“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups   Some of you know that Coach Joe, aka “Freak” is moving soon to RI. [...]