Fitness 4 Sets of: 8 Dumbbell Push Press + 8 Reverse Dumbbell Lunges Complete 6 rounds for time of: 150m Sandbag Run 12 Pull Ups 10 Push Ups Performance Push Press TNG 3-3-3-3 Across Complete as many reps as possible in 5 minutes of: 9 Thrusters 45/32.5 9 Toes to Bar Rest 1 minute Complete […]
CONTINUE READINGFitness Thrusters 8 sets of: Every minute on the minute for 5 reps Complete as many rounds as possible in 12 minutes of: 12 Sit Ups 9 Ring Push Ups 6 Power Cleans 50/35 Performance Thruster 3-2-2-1-1-1 Increasing Complete as many reps in 10 minutes of: 3-6-9-12.. etc Handstand Push ups Squat Cleans 80/55 Ring […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Across Complete as many reps as possible in 13 minutes of: 30 Box Jumps Overs 20 Hang Power Cleans 45/30 10 Lateral Burpees Performance Deadlift 8-6-4-2 Heaviest load 21-18-15-12-9 for time of: Thrusters 42.5/30 Box Jumps Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 5 Strict Press 60sec Rest Hollow Body Hold 30sec 60sec Rest For Time: Buy in: 40/30 Cal Air Dyne Then Complete 3 rounds for time of: 20 Thrusters 30/20 20 Burpees Performance Bench Press 3-3-3-3-3 Increasing Complete as many rounds of the ladder in 10 minutes of: 3 Power Snatch 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 4 sets of: 6-8 Back Squats Rest 60secs 10 Single Dumbbell Row Rest 60 secs For Time: 600m Run 50 Thrusters 30/20 600m Row 25 Burpee Box Jump Overs 600m Run Performance Back Squat 5@80% 3@85% 3×2@90% Complete 15-12-9-6-3 for time of: Power Clean 60/40 Burpee Box Step Overs 25/15 24/20inch Post load and […]
CONTINUE READINGFor time: 15 Thruster 60/42.5 Run 200 meters 20 Thruster 42.5/30 Run 400 meters 30 Thruster 30/20 Run 800 meters Post time to the whiteboard
CONTINUE READINGSkill Session: Free Standing Handstand Holds For time: 30 Thruster 35/25 15 Foot Rope Climb 3 ascents 20 Thruster 35/25 15 Foot Rope Climb 2 ascents 10 Thruster 35/25 15 Foot Rope Climb 1 ascents Post time to the whiteboard
CONTINUE READINGDeadlift 4×5 @ 80% 21-15-9 for time of: Thruster 50/35 Dumbbell Box Overs Post load and time to the whiteboard.
CONTINUE READINGSeated Press 5-5-5-5 For Time: 10 Overhead Squats 70/45 10 Toes to Bar 10 Shoulder to Overhead 70/45 10 Toes to Bar 10 Thrusters 70/45 10 Toes to Bar 10 Shoulder to Overhead 70/45 10 Toes to Bar 10 Overhead Squats 70/45 Post load and time to the whiteboard.
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