crossfit

Clean & Jerk 30 seconds max repsRest 30 secondsClean & Jerk 60 seconds max RepsRest 30 secondsClean & Jerk 30 seconds max reps*use 65% of... Read More

Back Squat 60/10, 65/8, 70/6, 75/4, 80/4 “The World Meets Nobody Half Way”OTM for 18 MinutesM1: 20 Overhead Squat 20/15kgM2: 16/10 Cal BikeM3: Max Double... Read More

3 Rounds8/8 SL Deadlifts DB’s8 RDL DB’sRest 1 minute “93% perspiration, 6% electricity, 4% evaporation, and 2% butterscotch ripple”5 Rounds for Max RepsM1: Alt DB... Read More

“Mr. Wonka, They Won’t Be Burned in the Furnace?”8 Rounds for Time45 Double Unders30 Air Squats15/12 Cal Row “The Furnace is only Lit Every Other... Read More

“So Much Time, So Little To Do”OTM for 16 MinutesM1: 1 Front SquatsM2: 2 Back Squats*athlete chooses weight  “Strike That, Reverse It”AMRAP in 12 Minutes20/15... Read More

“The Danger Must Be Growing”4 RoundsIn 2 minutes5 Wall Walk UpsMax power Cleans in remaining time 135/95lbsRest 1 minute

“The Suspense is Terrible”For Max RepsPush Press 135/95lbs w/ 3s hold in dipRest 1 minutePush Jerk 135/95lbsRest 1 minutePush Press 115/80lbs w/ 3s hold in... Read More

“The Everlasting Gobstopper”3 Rounds for Time40 Wall Ball Shots 30/2030 Alt DB Snatch 50/3520 Toes to Bar10 Bar Muscle UpsRest 4 minutes

“Fra-Gee-Lay”…must be Italian2 Rounds  For Time50/35 Cal Bike35 Burpee Box Jump Overs20 Snatches 135/95lbs5 minute rest

“I Can’t Put My Arms Down!”OT12M for 36M30/22 Cal Bike20 KB Swings 30 Wall Balls 20/14400m run20 Chest to Bar Pull ups20 Strict HSPU