A. 7:00 EMOM – Hang Snatch + Snatch + OHS B. 2013 CrossFit Games – Masters Chipper 100 Double Unders 100 Meter Sprint 4 Rope Climbs 100 Meter Sprint 30 Axle Front Squats (135/95) 100 Meter Sprint 100 Meter Farmer Carry 30 DB Snatch (70/50) 100 Meter Run C. NFT – 40 Hollow RockRead More

A. Work up to Deadlift Weight B. 2011 “Triple Sprint” 5 Muscle Ups 10 Deadlifts (245/165) 15 GHD Situps (30 AB mat) 50 yard Shuttle Run *5 MU/10 DL/ 100 Yard Shuttle Run *5 MU/10 DL/ 150 Yard Shuttle Run *5 MU/10 DL/ 200 Yard Shuttle RunRead More

A. Work up to Heavy OHS B. 2013 – “Naughty Nancy” – (20:00 CAP) 4 Rounds for time 600 Meter Run 25 OHS (140/95)Read More

A. Strength: Strict Press 5 – 5 – 5 B. “2007” – for time (16:00 CAP) 1000 Meter Row, then 5 Rounds of: 25 Pull-ups 7 Push Jerks (135/95) C. Shoulder MobilizationRead More

A. 2014 Masters Chipper – For Time: 21:00 CAP 50 Box Overs (24/20″) 25 T2B (double on ground) 50 WallBall (20/14-10′) 25 Ring Dips 50 WallBall (20/14-10′) 25 T2B (double on ground) 50 Box Overs (24/20″) B. Cooldown: 500 Meter easy rowRead More

A. Pick a Squat (OH/Front/Back) 5 – 5 – 5 B. For time: 800 Meter Run 30 KB Swings (24/16) 30 KB Goblet Squats 800 Meter Run 20 KB Swings (24/16) 20 KB Goblet Squats 800 Meter Run 10 KB Swings (24/16) 10 KB Goblet Squats C. 500 Meter Row CooldownRead More

A. TABATA: 8 rounds of :20 work/:10 REST (1:00 Transition) * Ring Dips * T2B * HS Hold * Weighted Lunge Steps (24kg/16kg KB in each hand) B. Band Stretches – legs and shouldersRead More

A. Work up to Heavy Power Snatch for Day B. 3 Rounds for time: 25 Cal Row 15 Box Jumps (24/20) 10 Power Snatch (135/95) C. MobilizeRead More

For time (27:00 CAP) * Starting with and On every 3:00 – 200 Meter Run In time remaining, complete in order: 60 WallBalls (20/14) 50 GHD Sit-ups (75 with AB Mats) 40 Burpees 30 Strict Pull-upsRead More

A. Deadlift 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 5 Hang Power Clean (M:155/135/115, W:105/95/75) 7 H.R. Push-ups C. NFT – 5 sets of :10-:15 “L” sit holds, rest as needed b/tRead More