Partner WOD Complete as many rounds as possible in 20 minutes of: 10 Box Jumps 7 Dumbbell Push Press 20/15 5 Hang Power Clean 60/40 One person will do a full round each before swapping. Post scores to comments.
CONTINUE READINGFitness 4 sets of: 10 Ring Rows Rest 60secs 10 Bench Dips Rest 60secs Complete 3 rounds for time of: 500m Row 21 Kettlebell Swings 24/16 15 Box jumps Rest 1 minute Performance Push Press Build to a heavy single For Time: (10min Cap) 40 Burpees 30 Squat Cleans 70/45 20 Muscle Ups Post load […]
CONTINUE READINGFitness 4 sets: 20m Walking Front Rack Lunges 2 minutes Rest (Increasing) Complete 3 x 5 minutes rounds of: 12 Wall Balls 9 Shoulder to Overhead 45/30 6 Toes to Bar 1 minute rest between rounds Performance Front Squat 5@80% 3@85% 1@90% 2×1@93%+ Complete as 4 rounds for time of: 9 Shoulder to Overhead 75/45 […]
CONTINUE READINGFitness Thruster Every minute on the minute for 8 minutes 3 reps Complete 10 rounds of: 3 Pull Ups 5 Deadlifts 65/45 10 Box Jumps Peformance Thruster Build to a heavy single “CrossFit Lift-Off WOD” Complete as many rounds as possible in 12 minutes of: 3 Snatches 61/47 6 Clean and Jerks 61/47 9 Chest […]
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Press Rest 60secs 8 Ring Rows Rest 60secs Tabata Mash Up: Box Jumps Push Ups Sit Ups Performance Every 90secs for 8 sets: Across Snatch + Hang Snatch For Time: 20 Strict Handstand Push Ups 50 Kettlebell Swings 24/16 25 Overhead Squats 60/40 50 Kettlebell Swings 24/16 20 Strict […]
CONTINUE READINGPartner WOD Complete 2 rounds for time of: 40 Ring Dips 50 Deadlifts 90/65 60 Toes to Bar 70 Box Jumps Post time to the comments.
CONTINUE READINGFor Time: 2 rounds of: 300m Run 25 Burpees 15 Box Jumps Then 2 rounds of: 300m Run 15 Kettlebell Swings 24/16 15 Box Jumps Then 2 rounds of: 300m Run 25 Burpees 15 Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGBack Squat 5 x 2 (Pause 4 secs) Increasing Complete as many rounds as possible in 13 minutes of: 12 Shoulder to Overhead 50/35 12 Box Jumps 9 Overhead Squats 50/35 9 Lateral Burpees Post load and rounds to the whiteboard.
CONTINUE READINGComplete 5 rounds for time of: 15 Box Jumps 30/24 12 Deadlift 100/70 300m Run Post time to the whiteboard.
CONTINUE READINGPartner WOD For Time: 250 Double Unders 150 Wall Balls 100 Box Jumps 75 Chest to Bar Pull Ups 500m Partner Run Post time to comments.
CONTINUE READING