A. For Time In teams of three 5 RDS 500m Row 500 25 Double-Kettlebell Front Squats 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row.
Read more10/07/20
A. 12’ EMOM Alternating M.1 – 40” HSPU x Max Reps M.2 – 40” Air Squat x max reps M.3 – 40” Toes to Rings x max reps B. For time (15’ T.C) 800m Run 30 Deadlifts @80/50 30 Hand-Release Push-Ups 400m Meters 15 Deadlifts 15 Hand-Release Push-Ups Run...
Read more09/07/20
A. Take 15 minutes to build to a heavy Power Snatch B. 5’ AMRAP 5 burpees 5 Ring MU 3’ rest 5 ’AMRAP 5 Hang Power Snatch @50/35 5 OHS
Read more08/07/20
A. 12’ EMOM Clean x 2 reps TnG (build over the course of the 12 sets to today’s heavy double) B. 12’ EMOM 10 Box Jump @75/60 5 burpees
Read more07/07/20
A. 16’ E2MOM Shoulder Press x 3 reps @ 20X1 Build over the first 4 sets, then finish with 4 heavy sets of 3 reps. B. 6 RFT 10 Push Press @50/35 30 Double-Unders
Read more06/07/20
A. “DEATH CHIPPER” For time: 1000m Row 20 C2B 30 Thusters @40/30 40 Burpees lat bb 50 DB Snatch Alt @22,5/15 60 American Swing @24/16 70 Wall Ball @9/6 800 Meter Run 90 Sit Up 100 Double-Unders
Read more04/07/20
5 RDS In a 5’ window complete: 20 Front Squat @50/35 400m Run Double-Unders x Max Reps Rest 3’ between sets
Read more03/07/20
A. 16’ E2MOM 3-Position Clean (high hang, mid-thigh, and then from the floor) B. 12’ AMRAP max ladders as possible from 1 to 5 reps of Hang Power Clean, (with approximately 75% of your 1-RM Power Clean) Every time the barbell hits the floor...
Read more02/07/20
A. “Annie” For time (7’ T.C.) 50, 40, 30, 20, 10 Double-Unders Sit-Ups B. Take 10’ to build your 1-RM Weighted Pull-Up. C. 7’ AMRAP 3 Thrusters @40/30 3 Pull-Ups 6/6..9/9..12/12..15/15..18/18.. and so on
Read more01/07/20
A. 16’ E2MOM 2-Position Snatch (from the floor and then mid-thigh) B. “Isabel” For Time 30 Snatch @60/40
Read more30/06/20
A. 10’ E2MOM Back Squat x 10 Reps @30X0 Build over the course of the five sets. B. 3 RDS 4’ AMRAP: 3 Pull-Ups 6 Burpees 9 Kettlebell Snatch alternating @24/16 Rest 2’
Read more29/06/20
A. “CROSSFIT TOTAL” Back Squat x 1 reps Shoulder Press x 1 reps Deadlift x 1 reps add your heaviest of all 3 lifts together for your total (12’ per movement)
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