A. Strength – Strict Press 5 – 5 – 5 B1. For time: 40 Calorie Row 40 Burpee over Erg Immediately after finish: B2. 6:00 to establish Max S.T.O.H. (rack/blocks) C. Reverse Tabata “L” Sit – :10 Work/:20 REST – 8 RoundsRead More

A. Back Squat 5 – 5 – 5 – 5 – 5 (after each set: 5 Jump squat) B. Bent over Row 5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up) C. 3 Rounds: 10 DB Hammer Curl (each arm) 10 Manmakers (Pull-Pull-push up) D. Strict T2B 5 – 5...Read More

A. Work Up to Heavy Hang Power Clean B. Death by: Hang Power Clean (135/95) & Box Jump (24/20) *when can’t complete on minute, divide last attempted round in 1/2 and continue on minute until 15:00 C. 3 Rounds NFT: 30 Superman 10 Sandbag or Slamball (40/25) Get-ups (TTH style)Read More

A. Strength – RDL 3 – 3 – 3 – 3 – 3 B. 3 Rounds for time: 600 Meter Run 15 Deadlift (225/155) 50 Double Unders C. MobilizeRead More

A.  Front Squat  5-5-5 (increasing) B.  4:00 Amrap 10 Front Squat (95/65) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50) 2:00 REST 4:00 AMRAP 10 DB Snatch 10 Front Squats C.  50 Wipers (r+l=1) NFTRead More

A. Bench Press 10 – 10 – 10 (increasing) B. 8 Rounds for Time 200 Meter Run 10 Box Jumps (24/20) 10 T2BRead More

A. 6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B. “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 repsRead More

A.  3:00 row for meters 3:00 Rest B.  6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps = 1200 meter run 100 – 124 reps = 800 meter run 125 – 149 reps = 600 meter run 150+ reps = 400 meter runRead More

Race to 500 Reps – 3:00 to complete each (1:00 REST b/t) 100 Push-Ups 100 Double Unders 100 Pull-Ups 100 Slam Balls 100 Abmat Sit-upsRead More

2015 CrossFit Games WOD – Coaches choiceRead More