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 rest – ab mat sit-ups D. 8 intervals of :30 work/:30 rest – rowRead more

With a partner for time: 50 SDLHP (95/65) 100 Wallballs over Pull-up Station 200 Bar Jumps 300 Meter Bear Crawl 1000 Meter Row 1 Mile RunRead 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