CrossFit A. Bench Press. 10 – 10 – 10 B. 10:00 EMOM odd minutes – 5 DeadLift (heavy) even minutes – 5 strict HSPU C. 5:00 partner rope climbs for max reps D. Ring of Fire Endurance 21 HR Push-ups 21 T2B 400 meter sandbag run (50/30) 15 HR push-ups 15 T2B 400 meter sandbag...Read More

A. 6:00 EMOM – Hang triple extension (:02 pause) + Hang Power Clean B. Tabata: 8 rotations per movement of :20 work/:10 rest Hang Power Clean (pick a weight) roll-outs or wiper DB Snatch (70/50) HR Push-upRead More

1 Mile Run 1,000 Meter Row 100 Wallballs (20/14)Read More

3 Rounds for time: start with 3 plates and transport one each round 10 GTOH (45/25 plate) 20 Meter OH lunge 10 GTOH 20 Meter inch worm (walk out hands, push up, walk up feet with straight legs) 1:00 RESTRead More

A. 0:00 – 8:00 1000 Meter Row 30 Burpees over Erg * rest in any time remaining 8:00 – 16:00 800 Meter Run 40 Wallball (20/14) * rest in any time remaining 16:00 – 24:00 AMRAP 10 Burpees (regular) 10 Wallballs * score AMRAP B. NFT – 3:00 accumulate “L” sitRead More

A. 8:00 EMOM (INCREASING WEIGHT) HPC+Clean (Squat)+Jerk B. timothy_davis01 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED....Read More

CrossFit WOD A. Work up to a Heavy Snatch + OHS – 15 minutes B. For time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Power Snatch (95/65) * in between each round – 10 Pistols (alternating) C. NFT – 200 crunches Endurance...Read More

A. Max Box Jump Heigth B. 3 – 5 Rounds (pick one) 400 Meter Run 30 Box Jumps (24/20) 20 Ring Push-upsRead More

CrossFit WOD A. Back squat 10 – 10 – 10 Pendlay Row 10 – 10 – 10 B. 5 rounds for max reps 1:00 Ring Row 1:00 Pull-up (choice of pull-up) 1:00 REST C. Tabata V-up :20 work/:10 rest (v-up/hollow rock) Endurance A. 5 Rounds (vested) 3:00 of work: 5 Bear Complex (45/35) 200 m...Read More

A. “FRAN” 21 – 15 – 9 Thrusters (95/65) Pull-ups or ” Heavy FRAN” 15 – 12 – 9 Thrusters (135/95) C2B Pull-ups B. NFT – 4 rounds 50 crunches + 1:00 plankRead More