CrossFit

Benchmark WOD: “Annie” for time… 50-40-30-20-10 Double Unders Butterfly Sit Ups Strength: 5×5 Bench Press, 80% of 1RM then AMRAP 3 Max Rep Push Ups

WOD: For time… 400 Meter Walking Lunges 100 Pull Ups

Partner WOD: Teams of 2 100 Burpee Deadlifts 50/35, two Das 100 Burpee Box Jumps 100 Burpees *One partner works for a minute, then the... Read More

AMRAP 12 With Partner Alternating 200 runs, run as far as you can in 12 minutes. One partner works at a time. WOD: AMRAP 4... Read More

Strength: 5×3 Deadlifts, 70, 75, 75, 80, 85% 5×3 Push or Split Jerk, 70, 75, 75, 80, 85% Skill: 4×5 Kipping Levers from Bar, scale... Read More

4 Rounds for time 10 Front Rack Bulgarian Split Squats R/L, 95/65 back foot on floor 20 Pulse Squats 5 Back Squats, 80% WOD: Tabata... Read More

Strength: 5 Sets of either scale, building across all sets. Scale1 1 Snatch Balance+ 1 High Pull+ 1 Hang Snatch+ 1 Snatch Scale2 1 High... Read More

WOD: “Fatal 40” For time… 40 Wall Balls (20/14 lb) 40 Hang Cleans (75/55 lb) 40 Pull-Ups 40 Deadlifts (75/55 lb) 40 Push-Ups 40 Box... Read More

Strength: 5×3 Deadlfits, 80%+ WOD: “Death Race” 5 Rounds for time… 15/10 Calorie Row 10 Burpees Conditioning: Alternating Tabata for 8 Min V-Ups Hollow Rock... Read More

Group Warm Up: AMRAP 4 4 Snatch or Power Snatch, 45/35 4 OH Squat, 45/35 4 Pike Push Ups from Ground or Box *focus on... Read More