A. Bench Press 10 – 10 – 10 (increasing) B. 8 Rounds for Time 200 Meter Run 10 Box Jumps (24/20) 10 T2BRead More

A. 6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B. “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 repsRead More

A.  3:00 row for meters 3:00 Rest B.  6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps = 1200 meter run 100 – 124 reps = 800 meter run 125 – 149 reps = 600 meter run 150+ reps = 400 meter runRead More

Race to 500 Reps – 3:00 to complete each (1:00 REST b/t) 100 Push-Ups 100 Double Unders 100 Pull-Ups 100 Slam Balls 100 Abmat Sit-upsRead More

2015 CrossFit Games WOD – Coaches choiceRead More

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