crossfit

“Mono Smash Up” RX AMRAP in 20 Minutes Athlete 1: Echo Bike for cals Athlete 2: Concept 2 Row for cals Athlete 3: 10×50′ Shuttle... Read More

Build to a heavy Thruster *from the floor Summer Smashdown Workout 1 21 Lateral Burpees 8 Thrusters RX 85/55kg INT & Master 65/45kg SC 45/35kg... Read More

AMRAP in 5 min 40/30 cal bike 20 Jumping Lunges 50 drag rope dubs Max cal Row in remaining time Rest 3 minutes do 4... Read More

Saturday 4 rounds 20 Bar Facing Burpees 10 OH Squats 135/95lbs rest 2 min 4 rounds 20/15 cal row 10 HangSquat cleans 135/95lbs rest 2... Read More

Strict Press 5,4,3,2,1 *do the 2 at 90% and do more reps if possible Push Press 80/max reps, 75/max reps, 70/max reps 4 Rounds For... Read More

For Time 3 rounds 30/22 cal bike 200m run rest 3 minutes and do 2 sets 3 rounds 20/16 cal bike 20 burpees 200m run... Read More

For Time 50′ HS Walk 40/30 Cal Row 30 Deficit Kipping parallette HSPU 6/4″ 40/30 Cal Row 50′ HS Walk Rest 4 minutes 25′ HS... Read More

Back Squat 5,5,3,3,3 For Time 30 Front Squat 135/95lbs 30 Hang Cleans 135/95lbs 30 Deadlifts 135/95lbs *Every time you drop the bar do 10 BFBs

For Time 50 Chest to Bar 50 /40 cal bike 50 Toes to Bar 50 DB Box Step Overs 50/35s 50′ Walking Lunge (right arm... Read More

Teams of 2 For Time 150/120 Cal Bike 150/120 Cal Row 50 DB OH Squats 50/35# 120/100 Cal bike 120/100 Cal Row 50 DB OH... Read More