A. Work up to heavy Snatch (Power or Squat) B. In 20:00 for max Reps 40 – 30 – 20 – 10 Bar Facing Burpees 30 – 20 – 10 – 05 Snatch (95/65, 135/95, 165/105, 185/125)(P or sq) 10 – 08 – 06 – Max Ring Muscle-ups in remaining time *modifiy MU with low...Read More

A. Double Under Skill Work B. 3 Rounds for time: 25 Double Unders (3:1) 20 WallBall (20/14, shoot for unbroken) 25 Double Unders 20 Kettlebell Swings (24/16, shoot for unbroken) 25 Double Unders 20 GHD Sit-ups (25 ab mat) C. NFT – 50 GHD Hip extentions or Superman (:01 pause at top)Read More

A. Strict Press 3 – 3 – 3 – 3 – 3 (increasing) B. DB BOR 10 – 10 – 10 (each arm) C. 4 Rounds – Score each individual Round of Work 50 Meter Sled Push (Moderate to heavy) 300 Meter Run (turf to 200) 3:00 REST D. Easy Row Cool down – 3-5:00Read More

A. Front Squat 5 – 5 – 3 – 3 – 1 – 1 B. 2 Rounds: 4:00 AMRAP / 1:00 REST (19:00 total time) #1 – 10 Front Squat (115/75) + 10 Air Squats + 10 Ring Row #2 – 10 HPC + 5 Strict HSPU C. NFT – 25 Pikes on Rower for...Read More

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