crossfit

“Opening Day”21-15-9:Wallballs (30/20)CTB Pull-upsThrusters (115/85)Box Jumps (30″/24″)Kettlebell Swings (70/53)

Push Press  5×5@80% 5 RoundsIn 4 minutes30/20 Cal Row20 Toes to BarMax 25′ Shuttle Run in Remaining TimeRest 4 Minutes

OTM for 10M3 Hang Squat Snatch WZA Indy Qualifier Workout 19 Minute AMRAP+3 Hang Power Snatches (75, 55lb)+3 Overhead Squats (75, 55lb)30 Double Unders*add 3... Read More

“Lethal Weapon”AMRAP 20:1 Round of “The Chief”, 200 Meter Run2 Rounds of “The Chief”, 200 Meter Run3 Rounds of “The Chief”, 200 Meter Run* Continue... Read More

Deadlift 5×5 @ 80% “Cupids Triple Triplets”For Time in Pairs3 Rounds:7 Synchro Squat Snatches (95/65)7 Synchro Toes to Bar7 Partner Follow Box Jump Overs (24/20)... Read More

“Four Loko”On the 4:00 x 5 Rounds:20/15 Calorie Row40 Double Unders7 Front Squats 185/135lbs

AOTM for 10M2 Turkish Get Ups3-5 Weighted Pull Ups or Negatives “Part Time”3 Rounds:12 Burpees Over Dumbbell18 Chest to Bar Pull-ups Directly Into… 3 Rounds:12... Read More

Bench Press 5×5@80% 3 Rounds For Time15/12 Cal Bike14 Thrusters 95/65lbsRest until 10:00 on the clock3 Rounds For Time15/12 Cal Bike14 STOH 115/75lbsRest until 20:00... Read More

NateAMRAP in 20M2 Muscle Ups4 Handstand Push ups8 KB Swings 32/24kgIn honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008... Read More

For Time10-9-8-7-6-5-4-3-2-1Burpee Box Jump Overs 24/20*Run 100m between setsRest 5 minutes and Repeat