Fitness Overhead Squat 6-6-6-6 (technique focus) Complete as many rounds as possible in 15 minutes of: 15 Box Jumps 10 Kettlebell Swings 24/16 5 Pull Ups Performance Overhead Squat 3-3-3-3 Increasing (2 sec Pause) Mainsite WOD 151026 In front of a clock set for 12 minutes: 1 minute of Box Jumps 30/24 1 minute of […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10-20sec Ring Dip Hold (Top) Complete 5 rounds for time of: 10 Pull Ups 15 Hand Release Push Ups 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 15 Box Jumps Overs 10 Front Squats 60/40 Post load and scores to the whiteboard.
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READINGPartner WOD For Time: 50 Thrusters 40/30 60 Pull Ups 40 Thrusters 50/35 40 Chest to Bar Pull Ups 30 Thrusters 60/40 20 Bar Muscle Ups 20 Thrusters 70/45 Post time to comments.
CONTINUE READINGFitness Front Squat 4 x 8 Rest 90secs between sets For Time: 400m Run 21 Wall Balls 15 Pull Ups 9 Kettlebell SDHP 24/16 400m Run 21 Kettlebell SDHP 24/16 15 Wall Balls 9 Pull Ups 400m Run 21 Pull Ups 15 Kettlebell SDHP 24/16 9 Wall Balls Performance Front Squat 5@75% 3@80% 2@85% 1@90% […]
CONTINUE READINGFitness Strict Pull Ups 4 x 5 Ring Dip Hold at the Top 4 x 20 secs Complete 4 rounds for time of: 22 Anchored Sit Ups 12 Dumbbell Hang Power Clean 15/10 14 Box Step Overs 15/10 Performance Hang Power Snatch + Power Snatch Every minute on the minute for 10 sets Complete as […]
CONTINUE READINGFitness 4 sets of: 8 Deadlift + 10 Push Ups Rest 90secs Complete as many reps as possible in 14 minutes of: 100 Double Unders 30 Pull Ups 20 Ground to Overhead 45/30 Performance Deadlift 5@75% 3@80% 2@85% 1@93% 1@97% For Time: 50 Chest to Bar Pull Ups 25 Hang Power Clean and Jerk 60/40 […]
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 Every 2 minutes for 5 sets 8 Dumbbell Bench Press + 5 Pull Ups Complete 3 rounds of: 15 Front Squats 50/30 10 Lateral Burpees 500m Run Performance Push Jerk 2-2-2-2-2-2 @ 85%+ Complete 7 rounds for time of: 7 Hang Power Clean 60/40 7 Back Squats 60/40 30 Double Unders Post load and […]
CONTINUE READINGFitness Complete 5 rounds for time of: 400m Run 20 Wall Balls 15 Pull Ups Performance Complete 5 rounds for time of: 400m Run 30 Wall Balls 15 Chest to Bar Pull Ups Post time to the whiteboard.
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