A. 9:00 AMRAP 3 Wall Walk 6 SDLHP 9 KB Swings B. 3 Round EMOM Minute 1- 50 M sprint and back minute 2 – 100M sprint and back minute 3 – 150 M sprint and back C. Accumulate 2:00 “L” sitRead More

A. 8:00 EMOM 5 Thrusters B. AMRAP in 15:00 200m run 10 Ring Dips 20 box step ups 1 Rope ClimbRead More

A. Bench- Find 1 RM B. 5 Rounds NFT max bench press reps max T2B Rest 2-3 minutes between rounds C. 4:00 find largest set of double undersRead More

4 Rounds ( max effort each round) 200M Row 10 KB Swings 10 Burpees 10 KB Swings 10 Burpees 200M Row 2:00 rest score fastest roundRead More

A. CrossFit Total 3 attempts at a max total Back Squat Shoulder Press Deadlift B. Post WOD 500m row: 1:00 walk 400m run; 1:00 walkRead More

A. T-n-G Power Snatch 3-3-3-3-3 (increasing) B. 3 Rounds for Max Reps: 1:00 DB Snatch (70/50) :30 REST 1:00 HR Push-ups :30 REST 1:00 Box Overs (24/20) :30 RESTRead More

CrossFit WOD A. 1000 Meter Row, then 5 Rounds for time of: 25 Wallballs (20/14) 15 Pull-ups B. NFT – 2-3 rounds 25 hollow rocks + 25 Superman + 1:00 Plank Endurance A. 8 Hill sprints on the 2:00 B. 8 intervals of :30 work/:30 rest – killer rope C. 8 intervals of :30 work/:30...Read More

With a partner for time: 50 SDLHP (95/65) 100 Wallballs over Pull-up Station 200 Bar Jumps 300 Meter Bear Crawl 1000 Meter Row 1 Mile RunRead More

A. Front Squat: 3 – 3 – 3 – 3 – 3 B. 3 Rounds (at each station complete :40 work / :20 rest) * KB Thruster (Right hand – 24/16 kg) * Mountain Climbers *. KB Thruster (left hand) * Ab Mat Sit-up C. NFT – 30 TGU (15 each side)Read More

A. 400 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 800 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 400 Meter Run B. NFT – 50 weighted 4-ct FlutterkicksRead More