crossfit

“Michael” 3 Rounds For Time 800m Run 50 Sit ups 50 Back Extensions

1 minute max Strict HSPU 1 minute rest 1 minute max kipping HSPU 1 minute rest 1 minute max Push Ups SHSPU=3 reps, kipping=2 reps,... Read More

Front Squat 5,4,3,2,1,1,1,1Elizabeth 21-15-9 Power Cleans 135/95lbs Ring Dips or 21-15-12-9 Squat cleans 115/85lbs Straight Bar Dips

5 x 2 minute Rounds 10 Burpees 200m run Max Burpees in remaining time Post 3 sets 1 minute plank 100′ Suitcase Carry per side... Read More

Invictus RMU Density Test 90s RMU rest 60s 60s RMU rest 30s 30s RMU *go for max reps total *if you don’t have RMU then... Read More

Strict Press 5,4,3,2,1,1,1 For Time 30/25 cal Row 15 strict HSPU  20/15 cal Row 15 strict HSPU  20/15 cal Row 15 strict HSPU  30/25 cal... Read More

AOTM until you miss or PR Twice M1: 12/9 cal bike or Row M2: Squat Clean  *start at 65% of max and build 5/3% each... Read More

Weighted Pull Up 5,4,3,2,1 Turkish Get Up 5,4,3,2,1 per arm AOTM for 18 Minutes M1: 14/12 Cal Bike M2: Max DB Step Overs 24/20  35/20s... Read More

Bench Press 60/12, 65/10, 70/max reps 3 Rounds For Time 12 Deadlifts 225/155lbs 12 HSPU 20 Bar Facing Burpees

For Time 50-40-30-20-10 Wall Balls 20/14 25-20-15-10-5 Chest to Bar 500-400-300-200-100′ Shuttle run