A. Back Squat. 10 – 10 – 10 B. “Elizabeth” 21 – 15 – 9 Cleans (135/95) Ring Dips C. NFT – 50 Wipers (r+l=1)Read More

A. 10:00 EMOM – Hang Power Snatch + Hang Snatch + Overhead Squat B. 10:00 AMRAP 4 Power Snatch (select weight based on A) 8 T2B 12 Weighted Box Step-ups (alt legs) C. 500 Meter Row cool downRead More

Partner WOD 100 Slamballs 100 Squat Jumps 2000M Row (alt every 250M) 2000M Run ( alt every 200M) * One Partner works at a time. Must complete move before you can move on to the next NFT 100 Partner Slamball Sit-upsRead More

HANSEN Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). Five rounds for time: 30 reps, 2 pood Kettlebell swing 30 Burpees...Read More

A. Strict Press. 10 – 10 – 10 B. 4 rounds of 3:00 work / 1:00 REST – AMRAP Rounds 1&3: 6 pull-ups 12 thruster (75/55) Rounds 2&4: Burpee Box-overs (/4/20)Read More

CrossFit A. Bench Press. 10 – 10 – 10 B. 10:00 EMOM odd minutes – 5 DeadLift (heavy) even minutes – 5 strict HSPU C. 5:00 partner rope climbs for max reps D. Ring of Fire Endurance 21 HR Push-ups 21 T2B 400 meter sandbag run (50/30) 15 HR push-ups 15 T2B 400 meter sandbag...Read More

A. 6:00 EMOM – Hang triple extension (:02 pause) + Hang Power Clean B. Tabata: 8 rotations per movement of :20 work/:10 rest Hang Power Clean (pick a weight) roll-outs or wiper DB Snatch (70/50) HR Push-upRead More

3 Rounds for time: start with 3 plates and transport one each round 10 GTOH (45/25 plate) 20 Meter OH lunge 10 GTOH 20 Meter inch worm (walk out hands, push up, walk up feet with straight legs) 1:00 RESTRead More

A. 0:00 – 8:00 1000 Meter Row 30 Burpees over Erg * rest in any time remaining 8:00 – 16:00 800 Meter Run 40 Wallball (20/14) * rest in any time remaining 16:00 – 24:00 AMRAP 10 Burpees (regular) 10 Wallballs * score AMRAP B. NFT – 3:00 accumulate “L” sitRead More

A. 8:00 EMOM (INCREASING WEIGHT) HPC+Clean (Squat)+Jerk B. timothy_davis01 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED....Read More