crossfit

OT2M for 10 MinutesDeadlift 5-7 @ 60%Strict Pull Ups 5-10 or 3 Negatives“Sharks with Frickin Laser Beams”AMRAP  3 Rounds2 Minute Calorie Row2 Minute Rest2 Minute... Read More

OT2 Minutes for 10 MinutesBench Press  5 @65-70% Toes to Bar 5-10 “Yeah, Baby, Yeah!”AMRAP in 10 Minutes3 Power Cleans 155/115lbs6 Strict HSPU12 V-Ups

Strength6 DB Tempo Squats 3131 tempo30 seconds max rep squat6-8 Strict Supinated Grip Pull Ups***Bent over Rows if you want to stay outside.  PULL UPSSSSSS!!!!!!! “Welcome,... Read More

AMRAP in 10 Minutes working @ 75% effort50 foot lateral shuffle in 10 feet lengths…shuffle 10ft and shuffle back 10ft10 walkouts to a push up20... Read More

4 setsOT90sS1  DB Bench Press 10-12S2  1 Arm DB Row 10-12/10-12S3  Dips on Box 5-12S4  Side Plank 30s per side “Dodge This!” AMRAP in 9... Read More

4 Rounds not for time6 Push Ups or HSPU6 Lunges6 Burpees6 Air Squats “Mr. Anderson”10 Rounds For Time15 Wall Balls 20/14lbs30 Double Unders

100m suitcase / waiters carry per side5/5 windmills6/6 Turkish Sit Up 3 Rounds Not For TimeBackwards run 200m5 Max Height Vertical Jump “I Know Kung... Read More

“You’re Faster Than This”30-20-10Double DB Squats 50/35sDB Facing Burpees Rest 2 minutes “Don’t Think You Are”21-15-91 Arm DB Overhead Squat 50/35DB Facing Burpees Rest 2... Read More

Weston (Running)5 Rounds For Time:800 M Run200m Farmer’s Carry 50/35lbs50m Waiters Walk-Right Arm 50/35lbs50m Waiters Walk-Left 50/35lbs  

OT90s For 12 MinutesS1: 45 second HS Hold on WallS2: 45 second Parallette Shoot ThroughsS3: 45 second Wall Walk UpS4: 45 seconds Stretch Body Hold... Read More