Mon, Dec 26 2016
A. 10:00 EMOT2:00-Press Tempo 5 reps, :05 to OH (55%+) B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP)... Read More
Sat, Dec 24 2016
25:00 Crossfit Baseball – teams of 2 Hit: 25 meter sled push 1st: 10 Shoots 2nd: 5 ManMakers (push+rt pull+lt pull) ... Read More
Fri, Dec 23 2016
12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) ... Read More
Thurs, Dec 22 2016
5 Rounds for Max Reps 1:00 Row for Calories 1:00 HSPU 1:00 KB Swings (American- 24/16 kg) 1:00 REST
Wed, Dec 21 2016
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... Read More
Tues, Dec 20 2016
A. Strength – Push Press 5 – 4 – 3 – 2 – 1 B. 3 Rounds – 4:00 AMRAP / 2:00 REST RD... Read More
Monday, Dec 19 2016
Partner WOD – 30:00 CAP – Complete any order- 1 work/1 rest 4000 Meter Row (switch every 250 Meters) 100 Partner Sit-up (pass... Read More
Sat, Dec 17 2016
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 Fire
Friday, Dec 16 2016
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 Bike
Thurs, Dec 15 2016
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.... Read More