crossfit

Bench Press 5×10 @ 60% “Surprise, Surprise” For Time 50 Wall Balls 20/14 40 Box Jumps 24/20 30 Strict HSPU 20 Power Snatch 115/85lbs 1000M... Read More

Back Squat 5×10 @ 60% “This is Gonna Be Rough” In 3 Minutes30/22 Cal Bike Max Devil Press in Remaining Time 50/35s Rest 1 minute... Read More

In Teams of 2 AMRAP in 30 Minutes Athletes Alternate Movements 20/15 Cal Bike or Row 15 Ring Dips 30 Med Ball Cleans 60 Double... Read More

Clean 5×3 @ 70-75% of max 5 Rounds:20/15 Calorie Row 10 Thrusters (115/85) Beefy Bonus 3 sets Strict Pull Ups 3-5  DB Seesaw Press 8-12

5 setsStrict Press 5 @ 60-70%  31X2 Tempo Turkish Get Up 2/2  AMRAP in 12 Minutes 12/9 Calorie Bike 12 Double DB Hang to Overhead... Read More

Jerk  5 sets of 3 @ 70-75% of max For TimeTeams of 2 200 Air Squats 100/70 Cal Row 50 Box Jump Overs 25 SB Cleans 

Deadlift  5×5 @60-70%   3111 tempoInt For Time: 60 Double Unders, 30 Burpees 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 KB Swings 24/16k... Read More

Bench Press 5×5 @60-70% 32X1 Tempo 3 RFT 10 1 Arm Devil Press 50/35 20 HSPU 30 Toes To Bar 400M Row Rest 3 minutes... Read More

Back Squat 5×5 @60-70%   32X1 TempoOT6M for 18M 30/22 Cal Bike Assault or 24/18 Cal Echo 6 Burpee BMU 8 Push Press 135/95 10 Front... Read More

“I’m A Cuddler” 4 Rounds w/ Partner 80/60 cal assault or 70/50 cal echo bike 100 Meter Bearhug SB Carry 150/100lbs 30 Hang Power Snatch... Read More