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 FormRead 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