A.  1-Leg RDL Deadlift 3 – 3 – 3 – 3 – 3 (each leg)(use kb for mod) B.  Find DL hold weight with partner C.  12:00 Partner AMRAP, one work, one hold 250/200 Meter Row, then alternate 40 Meter Bear Crawl, then alternate 1 Shuttle Run (5/10/20), then alternate *partner holds a Deadlift at...Read More

21:00 EMOM      #1 Minute – 12/9 Cal Assult Bike      #2 Minute – 10 Pushups + 10 OHS (45/35)      #3 Minute –  3-5 Muscle Ups *decrease reps as needed, no dropping empty barsRead More

A.  Weighted Box Step Up 5 Sets of 5 (each leg) *after each set = 5 fast box Jumps B.  10:00 AMRAP      30 Lunge Steps (ea=1)      20 Russian KB Swings (24/16 kg)      10 Box Jumps (24/20) C.  CORE:  3 Rounds NFT      50 Crunches & 15 Reverse Hyper (on GHD)Read More

A.  10:00 EMOT2:00-Press Tempo 5 reps, :05 to OH (55%+) B.  21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP)      Thruster (M:95/75/65, W:65/55/45)      Bar Facing Burpees C.  5:00 AMRAP – Easy Pace, Not for Score      10 Superman + 10 Hollow RocksRead More

25:00 Crossfit Baseball – teams of 2      Hit:  25 meter sled push      1st: 10 Shoots      2nd: 5 ManMakers (push+rt pull+lt pull)      3rd: 10 GTOH (45/25)      Home: 5 Box Overs (24/20)      BENCH:  either hold plank, bottom of squat or jumping jackRead More

12 DAYS OF CHRISTMAS      1 Wall Walk      2 Ring Dip (MU to ring dip)      3 STOH (95/65)      4 Pull-up (C2B)      5 Front Squat (95/65)      6 OH Lunge Step with Slam Ball (R+L=1)      7 Burpee      8 SDLHP (95/65)      9 HR Push-up      10 WallBalls (20/14)      11...Read More

5 Rounds for Max Reps      1:00 Row for Calories      1:00 HSPU      1:00 KB Swings (American- 24/16 kg)      1:00 RESTRead More

A.  5:00 EMOM – 5 Tempo Goblet Squat (:03 down/:03 Hold, band option) B.  12:00 AMRAP      8 Ring Row      10 Goblet Squats (Heavy as possible)      10 Meter Burpee Broad Jump C.  100 Crunches for timeRead More

A.  Strength – Push Press  5 – 4 – 3 – 2 – 1 B.  3 Rounds – 4:00 AMRAP / 2:00 REST      RD #1 – 5  P. Press (Pick a weight) & 5  Box Jump (30/24)      RD #2 – 5  Box Jump & 5 T2B      RD #3 – 5 T2B &...Read More

Partner WOD – 30:00 CAP – Complete any order- 1 work/1 rest      4000 Meter Row (switch every 250 Meters)      100 Partner Sit-up (pass slam ball, each does 50 with & 50 w/out ball)      125 Burpees      150 Slam BallsRead More