crossfit

Test    1 set of Max Unbroken Strict Handstand Push ups  2 Push Press + Push Jerk  6 sets in 10 Mintues OTM for 12... Read More

Clean from Hip   Build to heavy “Strict Nicole”AMRAP in 20Min400m runMax Strict Pull Ups

For Time50/35 Cal Row40 Wall Balls 20/1430 DB Power Snatches 70/50lbs40 Wall Balls 20/1450/35 Cal Row Post WODNot for Time27-21-15-9 Sit Ups25-50 foot HS Walkthen... Read More

Build to heavy in 5 sets2 Power Snatch + 3 Overhead Squats “Gut Check”Teams of 3 with 25:00 Time Cap150/100 Cal Echo  200/150 Cal Assault... Read More

Retest the Pull Up Density Test “Escape from Wonderland”3 Rounds75  Double Unders50 Air Squats25/18 Calorie Row ThenTabata Hollow Rocks

Deadlift  75% for 5 sets of 2 OT1:15 3 Rounds for Time10 Burpee Bar Muscle ups20 Front Squats 135/95lbs200 Meter Run

Push Jerk 7 sets of 2   build over the sets “Big Helen”3 Rounds600m run21 Swings 70/5312 Ring Muscle Ups or  Helen3 Rounds400m Run21 Swings... Read More

5 sets build to heavy2 Power Clean + 3 Front Squat For Total RepsThree sets of:60 seconds of Max Calorie Assault Bike60 seconds of Max... Read More

5 Rounds400m run100 Foot Farmers Carry 1/2 BW per handBike 20/15 Cals

3 Rounds For Time10 Deadlifts 225/15520 1 arm DB Overhead Squats 50/3530 Pull Ups