A. T-n-G Power Snatch 3-3-3-3-3 (increasing) B. 3 Rounds for Max Reps: 1:00 DB Snatch (70/50) :30 REST 1:00 HR Push-ups :30 REST 1:00 Box Overs (24/20) :30 RESTRead More
CrossFit WOD A. 1000 Meter Row, then 5 Rounds for time of: 25 Wallballs (20/14) 15 Pull-ups B. NFT – 2-3 rounds 25 hollow rocks + 25 Superman + 1:00 Plank Endurance A. 8 Hill sprints on the 2:00 B. 8 intervals of :30 work/:30 rest – killer rope C. 8 intervals of :30 work/:30...Read More
A. Front Squat: 3 – 3 – 3 – 3 – 3 B. 3 Rounds (at each station complete :40 work / :20 rest) * KB Thruster (Right hand – 24/16 kg) * Mountain Climbers *. KB Thruster (left hand) * Ab Mat Sit-up C. NFT – 30 TGU (15 each side)Read More
A. 400 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 800 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 400 Meter Run B. NFT – 50 weighted 4-ct FlutterkicksRead More
A. Work up to DeadLift weight B. 5:00 increasing ladder (1/1, 2/2, 3/3…) with 2:00 REST in between #1 – DeadLift (225/155) & Push-up #2 – Push-up & Box Jump (30/24) #3 – Box Jump & DeadliftRead More
A. 8:00 EMOM – Hang Power Clean + Push Jerk + Power Clean + Split Jerk (increasing) B. 8:00 – Athletes will accumulate as many points as possible completing the following: * Max Clean (Power or Squat, each pound is one point) * GI Jane (each Burpee/Pull- up or GI Jane rep is one point)...Read More
A. Strength Pendlay Row 5-5-5-5-5 B. WOD 1-10 Squat ( Pick a squat- back, front or OH) 10-100 Double under Example: 1 Squat 10 DU, 2 Squats 20 DU, 3 squats 30 DU etc.. C. NFT 500M RowRead More
A. 10:00 to establish 1 RM – Deadlift B. 3 Rounds – 4:00 Work / 2:00 Rest 300 Meter Row 20 STOH (135/95) Max BMU in time remaining *score total BMURead More
For time: 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20) 800 Meter Run 100 Double Unders 100 Crunches 800 Meter Run 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20)Read More
