crossfit

Bench Press 1 RM 5 Rounds For Time 400m Run 30 Step Ups 20 Push Ups *20/14lbs weighted vest

For Time 50/40 Cal Row 40 Weighted Sit Ups 30 Chest to Bar 20 1 Arm OH Squat 70/50lbs 10 Strict Chest to Bar Rest... Read More

Deadlift 5,4,3,2,1 Diane 21-15-9 Deadlifts 225/155 Handstand Push Ups

Hang Squat Snatch Build to heavy Double  OTM for 10M OT3 for 15M 20/15 Cal Row 10 Front Squats *start at 95/65lbs and build to... Read More

Back Squat 1RM AMRAP in 15 Minutes 25 Toes to Bar 50′ HS Walk or 150′ Bear Crawl 100′ Walking Lunge DB Front Rack 50/35s

AMRAP in 4 minutes 4 ALT DB Hang Squat Snatch 50/35 6 Lateral Burpees over DB 8/6 Cal bike Rest 2 minutes and repeat for... Read More

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee... Read More

10 sets to build OT90s Hang Clean & Jerk 21-18-15-9-3 Burpees  HSPU Deadlifts 185/115lbs

Bench Press 3RM Karen  For Time 150 Wall Balls 20/14  10/9 Rest 5 minutes 3 sets 100′ Farmers Carry 1 Rope Climb

Build to heavy Turkish Get Up per arm 3 Rounds For Time 25 Toes to Bar 10 Deadlifts 275/185lbs 75′ HS Walk or 12 Wall... Read More