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

A.  Death By: Wall Ball (Go Heavier than Normal) Pull-Up (any style) *20:00, split in 1/2 when can’t complete OTM B.  Ring of FireRead More

Long Slow Distance – 3 Rounds (80% +/-) 2:00 Row 2:00 KB Swings (russian) 2:00 Run laps 2:00 Pistols (alt legs) 2:00 Assult BikeRead More

A. 8:00 EMOM – Power Clean + 2 Jerk B. For time (sprint) 25 C&J (115/75) 50 Box Jump 25 C&J REST AS NEEDED C. Annie 50-40-30-20-10 DU & Ab MatRead More