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“Call me spaghetti, bc I’m a hot mess”

Wod: 23.2 A AMRAP in 15 minutes 5 Burpee Pull-Ups* 10 Shuttle Runs (25 ft out, 25 ft back) *Add 5 additional Burpee Pull-Ups after each round Directly into: 23.2 B 5 minutes to establish: 1 rep max Thruster After: rest as needed before 100’ HSW for time

“I hate dumplings. Just kidding could you imagine?“

Skill wod: 4 rounds (10min cap) 4 Muscle ups (ring) / 5 C2B 5 power cleans 135/95-95/65-185/125 Wod: 14.3 AMRAP in 8 minutes 10 Deadlifts (135/95) 15 Box Jumps 15 Deadlifts (185/135) 15 Box Jumps 20 Deadlifts (225/155) 15 Box Jumps 25 Deadlifts (275/185) 15 Box Jumps 30 Deadlifts (315/205) 15 Box Jumps 35 Deadlifts […]

“Happy Birthday Kristen!!!”

Skill: 2emom (6 rounds) 5 HSPU / strict / deficit 7 BJO 25 DUs Wod: For As Long As Possible (9min minimum) From 0:00-3:00, 2 rounds of: 10 Overhead Squats (95/65 lb) 10 Chest-to-Bar Pull-Ups From 3:00-6:00, 2 rounds of: 12 Overhead Squats (95/65 lb) 12 Chest-to-Bar Pull-Ups From 6:00-9:00, 2 rounds of: 14 Overhead […]

“The D is silent”

Lift + Skill: CJ + HSPU : Walk 5r/15min Life: Hang clean + clean + jerk (1+1+1) @75%+ Skill: Kip/ strict (10/5) walk x 25’ G* Kip walk Wod: 10 min cap (22.2) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts + BFB (225/155-115/75) After: 50 TTB for time

“23.3”

Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches […]

“23.2”

Complete as many reps as possible in 15min: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

“23.1”

Complete as many round as possible in 14 minutes: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 135/95 20 muscle-ups *Scaled option: 60-calorie Row 50 Hanging Knee Raises 40 Wall-Ball shots 30 Cleans 95/65 20 Chin-Over-Bar Pull-Ups

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