crossfit

3 Rounds @ 80% effort 5/4 Cal Bike 10 Ring Rows 10 Hollow Rocks 10 Arch Rocks “Are You Excited?” AMRAP in 5 Minutes 12/9... Read More

“400’s Till You Vomit or Black Out” 3 RFT 400 Meter Run 30 Overhead Squats 95/65lbs 20 Chest to Bar 10 Strict HSPU 400 Meter... Read More

4 Rounds  10/8 Cal bike Sprint 5 Weighted Pull Ups 1/1 Turkish Get Ups…Build over the sets “This Warms My Soul” OT3M for 21M 12... Read More

“Kevlar Pants & Workboots” 5 Rounds Partner I go, You go 15/12 Cal Bike 6 SB Cleans 150/100 4 25′ Shuttle Run 20 Push Ups... Read More

Bench Press 5×3 @ 4111 tempo…heavier than last week “Move Some Steel” AMRAP in 5 Minutes Squat Clean & Jerk 135lbs Rest 5 minutes then... Read More

OT2M for 14M Power Clean & Jerk 60+/1 *build over the sets “Stop, I Can Hold My Breath Longer Than You” For Time 50/35 Cal... Read More

Front Squat 4111 tempo 5×3 heavier than last week “Solely to Establish Dominance” 3 sets for times 50/35 cal row 30 Thrusters 75/55lbs 15 BFBs... Read More

3 Rounds 50’/50′ Waiters + Farmers Carry 5/5 Turkish Get Ups “You Wanna Be Nice and Warm, Fuzzy and Comfortable?” AMRAP in 4 Minutes 24/18... Read More

3 Rounds @ 80% effort 200m Run 5 strict pull ups 10 push ups 15 air squats “Hey, This is About to Hurt, A Lot!”... Read More

“Everything’s Fair Game” OT2M for 12 Minutes 50 Double Unders 2 Power Snatch @ 65% of max “You Better Be Ready” 5 Rounds 400 M... Read More