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