A. 4 Rounds (NFT) 10 DB BOR (each hand) :30 REST 10 Dynamic Push-ups (clap/chest touch/etc) 1:00 REST B. 5:00 AMRAP 5 Ring Dips 5 Ring Row 2:00 Transition C. 5:00 AMRAP 10 Cal Row 5 Burpee Over ERG C. Core – Coaches ChoiceRead More
A. 12:00 OT2:00 – 3 Front Squat (75-80%) + 5 Box Jumps B. For Time: 600 Meter Row 60 Front Squats (135/95) 60 Box Overs (24/20) 600 Meter Row *can split up FS & B.O. as needed C. Foam RollRead More
A. Work up to Heavy Snatch for Day B. 16:00 Cap *Start with Mile Run (1200 Meters if mile time 9:00+) then, AMRAP in time Remaining: 5 Power Snatch (115/75) 5 BMU OR 10 C2B Pull-up C. 3 Rounds NFT: 20 Glute Bridge (Weighted) 20 SupermanRead More
A. “CrossFit Total” OR ENDURANCE IN ALL CLASSES 1-Rep Max Back Squat 1-Rep Max Shoulder Press 1-Rep Max Deadlift *athletes get 3 attempts to establish a max of each Post Individual movement and total B. 1000 Meter Row cooldownRead More
A. Strength: Floor Press 10 – 10 – 10 Bent Over Row 10 – 10 – 10 B. 8:00 AMRAP 8 KB Swings (HAP) 8 Burpee Box Overs C. Tire Flip Race *split teams, race a tire around the 200 loop, alt flipsRead More
On a Running Clock: A. 0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple) B. 10-20:00 complete “Diane” 21 – 15 – 9 Deadlift (225/155) Handstand Push-ups *rest in any time remaining C. 20-30:00 Row Intervals :20 Sprint / :40 RESTRead More
A. 5 Rounds :30 Front Squat (135/95) :30 REST :30 Toe-2-Rings :30 REST :30 20 Meter Shuttle Run (5/10/15/20) :30 REST B. 6:00 Rope Climb RelayRead More
A. 10:00 Death by Strict Pull-ups B. 10:00 OT2:00: 50 Meter Sled Push C. 10:00 AMRAP 20 Meter Lunge Step 10 Meter Burpee Broad Jumps 10 Meter HW Walk *2:00 Transition between segmentsRead More
