“Tomato sauce? You mean ketchup”

Wod: 100 row 5 burpee bj overs Rest :30 sec 10rft Into: Lift: 10min to establish 3rm deadlift Into: Wod: 3 rounds 15 C2b pull-ups 30 pushups 50 squats

“IDGAF, Twitter isn’t real life”

Lift: (primer Wod) 10 min to establish HS Into: 2sx10r back squat (+5-10#) Time depending: 3sx3r Pause squat (80-90% of max) Wod: 10rft 5 Deadlift 225/155-185/125 (G:?) 5 HSPU (G:?) Into: 100 OHWL (50/35) switch as needed core: Barbell rows 4sx10r

“Squid Game”

Life: 7 min emom Power clean + Power jerk + clean > 3 strict/5Kip HSPU After:HS CJ *10 min cap Wod: 15 min amrap 10 clusters (DB 50/35) 25’ HSW 25 double unders 25’ HSW :30’sec rest Core: Good mornings 3sx10r

“More chalk does not make you a better at Crossfit”

Lift: Bench intro : 5sx5r Drop to 70% and Max Reps (spotter / no fails) Wod: G*: Ring 22 Pistols 20 TTB 5 muscle ups 16 pistols 20 TTB 5 muscle ups 10 pistols 20 TTb 5 muscle ups Core buy out: Anything > Bc you never do it anyway

“My body my choice flipped real quick”

Life: 7 min emom Power clean + Power jerk + clean + 3 strict/5Kip HSPU After: 3 att @ HS CJ *10 min cap Wod: Assault bike 3 min Thrusters 9 135/95 – 95/65 Muscle ups 10 (ring 5 each round) Ass. bike ME 2 min Thrusters 7 Muscle ups 8 Ass. bike Me 1 […]

“Roid Rage”

lift: 10 RM back squat -exp into : 3sx3r Pause squat (80-90% of max) Wod: (JT : scale opt-volume 15/10/5) 5 min to complete 21-15-9 Goblet Squat + HSPU (55/35) 4 min to complete 21-15-9 KBS + Dips 3 min to complete 21-15-9 BJ overs + Pushups *if remaining time of each round Max Cales […]

“Throw back Thursday”

Lift: 10rm deadlift (touch and go) Wod: 10-9-8-7-6-5-4-3-2-1 Push press 95/65 1-2-3-4-5-6-7-8-9-10 TTB Into : 2000m Row Core buy out: 100 side crunches with band each side

“Untied states of Amnesia”

Wod: 1 min Max cals : ski erg 21 dips + Pistols (double for Air squats ) 1 min Max cals 15 Dips + pistols 1 min Max cals 9 Dips + pistols Into HS:10 min to est Clean Into:3r 50′ HSW 35 sit ups

“The food pyramid was a lie”

Lift: CJ : 1r every 2 min x10min After: 30sec emom x 6r @135/95 (5rounds) Wod: 5rft 7 push jerks (155/105-135/95-95/65) 5 muscle ups (ring) / 7 c2b 15 cals assult bike Buy out: And barbell sit ups 3sx15r

“Don’t you dare Australia me America”

Skill: AFAP Opt 1 : 50 kipping / strict pull-ups Opt 2 : 30 muscle ups any scale (break up anyhow) Wod1: 6 min Amrap 10 G2OH 135/95-95/65 10 BFB Wod2: 6 min Amrap 250m row 25′ HSW / 50’bear crawl Wod3: 6 min Amrap 1 rope climb / legless 10 med ball cleans Core:3sx20 […]