crossfit

Front Squat 1 1/4 build to heavy 2 For Time 27 Thrusters 95/65 4 legless rope climbs 21 Thrusters 3 legless rope climbs 15 Thrusters... Read More

[BASED ON MAX UNBROKEN SET FROM WEEK 1] 5-9 Unbroken: 4-3-3-3-2 10-14 Unbroken: 9-8-7-7-6 15-19 Unbroken: 12-10-8-8-6 20-24 Unbroken: 18-15-12-10-6 25+ Unbroken: 20-16-12-12-8 For Time... Read More

Strict Press 5-5-5-3-3-3 5 Rounds For Time 15 Hang Snatch 95/65lbs 30 DB Bench Press 50/35lbs 45 Sit Ups

Teams of 2 Synchro Helen Meets Grace 3 Rounds 400m Run …Partners run together 21 American KB Swings 1.5/1 pood 12 Pull Ups *Swings &... Read More

Jerk 5,5,5,3,3,3  Build over the sets Teams of 2 For Time 100 Box Jump Overs 50 Synchro Wall Balls 100 Cal Row 50 Synchro Wall Balls... Read More

Deadlift 50/8, 60/6, 70/4, 80/2×2, 85/2×2 8 Rounds For Time 5 Deadlifts @ 70% of Max 20 Bar Facing Burpees 40 Double Unders

Front Squat 33X1 tempo build to heavy triple OT3M for 12 Minutes Bike 10/8 Cals Thrusters increasing in weight  75/55 x 27 reps 95/65 x... Read More

Skill Session AOTM for 12 Minutes M1: 30s Rope Climbs M2: 8-10 HSPU…Strict M3: 8 BBJO 27-21-15-9 Calorie Row Overhead Squats 135/95lbs *Start each round... Read More

Pull Up Progression [BASED ON MAX UNBROKEN SET] 5 Unbroken: 4-3-3-2-1 10 Unbroken: 9-8-7-6-5 15 Unbroken: 12-10-8-6-4 20 Unbroken: 18-15-12-8-4 25 Unbroken: 20-16-12-8-4 10-9-8-7-6-5-4-3-2-1 Deadlifts... Read More

Back Squat 10-10-8-8-6 4 Rounds For Time 12 DB Hang Clean & Jerks 50/35lbs 100′ DB OH Walking Lunge  48 Double Unders