crossfit

Pre-WODOn the Minute for 5 setsM1: 1/1 Turkish Get UpsM2: 3 Weighted Pull Ups or 3 Negatives “Happy Hour”3 Rounds for Time12 Power Cleans 135/9512... Read More

AMRAP in  3 Rounds of:M1: Calorie BikeM2: Sandbag Cleans 150/100lbsM3: BBJO 24/20M4: DB Front Squats 50/35lbsM5: Rest

For Time500′ Shuttle Run…25′ increments27 Burpees500′ Shuttle Run…25′ increments21 Burpees500′ Shuttle Run…25′ increments15 Burpees500′ Shuttle Run…25′ increments9 Burpees Post WOD Accessory2 Rounds20 Hollow Rocks20 Arch... Read More

For Time1k Row  50 Med Ball Sit Ups25 Muscle Ups50 Med Ball Sit Ups1k Row Post WOD Accessory8-12 Strict Pull Ups8-12 Ring Rows8-12 Biceps CurlRest... Read More

For Time400m LungeOTM perform 12/8 Push Ups*15 Minute Cap Post WOD Accessory3Rds8-12 DB Bench8-12 Rolling Tricep Ext20-30s L-SitRest 90s Between sets

Build to heavy Cluster over 10 minutes Blitzen”5 Rounds:20/15 Calorie Row10 Thrusters (115/85)

OTM for 10MSplit Jerk x2…build over the sets For Time21-15-9Cal BikeDouble DB Hang to Overhead 50/35sChest to Bar Pull Ups

“Castaway”For Time:100 Air Squats50/35 Calorie Row25 Hang Power Snatches (155/105)

“Wonderwall”  IntFor Time:60 Double Unders, 30 Burpees60 Double Unders, 30 Wallballs (20/14)60 Double Unders, 30 Deadlifts (225/155)60 Double Unders, 30 Wallballs (20/14)60 Double Unders, 30... Read More

Close Grip Bench 3×10 3 RFT10 Devil Press 50/3520 Toes to Bar30 Box jump Overs 24/20400M RowRest 3 minutes