“What’s the legal age for social media?”

Lift: 10 min to est HD snatch into : 135/95-115/75-95/65 5 PS + 30 sec rest x 6rounds ( speed ) WoD: 7 min amrap 3 Muscle ups 7 bfb 14 single arm snatch (7ea alt) Into : Hs bear complex (10min cap) Pc+fs+pp+Bs+pp (can split & clean for load) Core buy out: P1 L-sit […]

“The twilight zone was a documentary”

Lift: BACK SQUATS 3sx10r into 3sx3r pause squat WOD: 21-15-9 Deadlifts 225/155 Wall balls Ttb Core buy out: 2 rounds each P1 Side band crunches x 50 each side P2 banded face pulls x 50

“Jet fuel doesn’t melt steel beams”

Lift: 10 min to est HD snatch into : 135/95-115/75-95/65 5 PS + 30 sec rest x 6rounds ( speed ) WoD: 5 cleans (155/105-135/95-95/65 G*225/155) Box jumps overs x20/12 Double unders x 50 Each round cut off 1 clean (5-4-3-2-1) Core buy out: P1 L-sit :10-:30’sec x 2 p2 static good mornings 1:00 x […]

“Hunter Biden Vs. Charlie Sheen: Go”

Lift: 10 min to est HD clean and jerk into : 135/95 5pcJ + 30 sec rest x 6rounds ( speed ) WoD: 10 min Amrap 15 BFB Into: 3r of 10 Pull-ups 10 Deadlifts Into: 5 min to est: 3rm Thruster

“Thanks fact checkers”

Wod: Crossfit / Oly total Squat + Press/Bench + Deadlift -or- Snatch + Clean and Jerk Score is total wt moved

“Come back”

Wod 1: 15-10-5 Box jumps 24/20 Deadlift 225/155 2 min rest Wod 2:9-7-5 Thrusters 135/95-95/65 Muscle ups / C2B pull-ups 2 min rest Wod 3: 10 min to work to MAX complex Hang clean + Clean + Hang Clean + Jerk Buyout: Hallow hold x 1 min Side plank x 1 min each side Plank […]

“Is anyone doing these?”

20 pull-ups 5 cleans 225/155-155/105-135/95 20 Ttb 5 jerks 2rft Into: 50 HSPU 50 kettle bell swings 50 sit ups

“I’m still alive”

Lift: 20rm back squat Wod: Annie w/row 50-40-30-20-10 Dus + sit ups Row 250m between rounds Skill: Opt1 5sx5r wtd pull-ups Opt2 5sx10r banded / Kipping practice Brute Wod: Seated box Jumps x 5 Strict dips x 10 Russian k-swing x 10 70/55 G*100/70

“Brought to you by Pfizer”

Wod: 30 min emom Even min do 1 power clean Work to max (start @ 65%) Odd min round of Cindy 5 pullups 10 pushups 15 squats

“Well I guess we’re moving to Livingston County”

Lift: 5 min emom (light wt for speed) 3 power snatch + 3 OHS (Wod wt) Into: 10 min to establish Heavy Triple snatch Wod: Row 100m Rest 30 sec 10rft Into: Into: 10 min to est 2rm deadlift Core buy out: Strict TTb 3sx5-10r