3 Rounds for max reps: 1:00 Row for Max Calories 1:00 Box Jumps for max reps (24/20, no rebound) 1:00 Plank Hold (no score) 1:00 AB for Max Calories 1:00 Rope Climbs Max Reps 1:00 RESTRead More

CrossFit Olympics 10 Events to establish Gold, Silver & Bronze!!!Read More

A.  Weighted Box Step-ups 4 x 6 per leg *after each Set hit 5 Fast Box Jumps B.  For Time: 400 Meter Run 20 OH Lunge Steps (45/25) 500 Meter Row 30 DB Snatch (alt arms) 400 Meter Run 20 OH Lunge Steps (45/25) 500 Meter Row 30 DB Snatch (alt arms) 400 Meter RunRead More

A. Bench Press:  5 – 5 – 3 – 3 – 1 – 1 B. 3 rounds of 6:00 AMRAP / 2:00 Rest B/T rounds #1 – 30 Lateral Jumps (over worm) & 20 M Shuttle Run #2 – 10 Bench Press (135/95) & 20 Russian KB Swings #3 – 50 Killer Rope & 1:00...Read More

A. Skill Work: HSW B. 5 Rounds for time: 50′ HSW (mod: 30′ or 5 wall walks) 20 Pistols (weighted, athlete choice) 10 T2B 5 strict Ring Dips C. Spend 5:00 mobilizingRead More

A. Strict Pull-ups  5 – 5 – 5 – 5 – 5 (weight if possible) B. 3 Rounds for time: 10 Burpee BMU (sub GI Jane) 15 Push Press (135/95) 200 Meter Sprint 1:00 Recovery JogRead More

A. Back Squat:  Work up to heavy set of 3 B. For time: 30 Back Squat (225/155, Rack, drop to ground for DL) 15 Deadlift (can increase from BS weight) 50 Push Up 15 Deadlift 30 Cal Row 15 Deadlift C. 50 4-count Flutterkicks – NFTRead More

Partner WOD – One Work/One rest – 30:00 CAP *complete in any order, can jump around movements 150 AB Calories 100 Wallballs 75 Box Jumps 50 HSPU 25 Tire Flips (can flip together if necessary) 10 Rope ClimbsRead More

0-10:00: 3 Rounds 400 Meter Run 15 OHS (95/65) 10:00-20:00: 3 Rounds 20 C2B Pull-ups 20 Push-ups 20:00-30:00: 3 Rounds 20 Weighted Glute Bridges (95/65) 20 GHD Sit-ups (25 Ab Mat) *rest in any time remainingRead More

A. 5 sets – High Hang PC + Hang PC + PC B. 4 Rounds – 3:00 AMRAP / 1:00 Rest (change plates) #1. 3 Power Clean (135/95) & 5 Bar Facing Burpees #2. 3 Power Clean (155/105) & 5 Bar Facing Burpees #3. 3 Power Clean (185/125) & 5 Bar Facing Burpees #4. 3...Read More