crossfit

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

*Skill Session 5 sets 9 Hang Snatch 7 OH Squat 5 Bar Muscle Ups Rest 60s AMRAP in 9 Minutes 21 Toes to Bar 50′... Read More

Teams of 2 5 Rounds   21 Synchro Wall Balls 21 Chest to Bar (partners split) 400m Run…both partners run

Deadlift 50/8, 60/6, 70/4, 80/3×3 5 Rounds For Time 15/10 Cal Bike 12 DB Squat 50/35s 9 Deficit HSPU 4/2″

Front Squat 33X1  tempo build to heavy Double in 10 Minutes OT2:30 for 15 Min 20/15 Cal Bike 5 Hang Cleans …start at 60% and... Read More

Skill Session 4 Rounds 10 Cal Bike 1-3 Ring Muscle Ups HS Walk 50′ *Scaling will be provided  ANGIE 100 Pull Ups 100 Push Ups... Read More

Max Strict Pull Up Test OT4:00 for 5 Rounds 15/10 Cal Echo Bike 12 Hang Power Cleans 135/95lbs 9 BBJO 24/20

5 Rounds for Reps M1: Max Rope Climbs M2: Max 1 Arm Devil Press 70/50 M3: Calorie Row M4 Rest