CrossFit WODAMRAP 12 Minutes10/7 Calorie Air Bike5 Strict HSPU Feel: CardioPacing: Sustain ACCESSORY WORK3 Sets for quality 15 Bent Over S-Arm DB Rows/arm Max Effort L-Sit Hold Rest as needed Stimulus: AccessoryRest: As NeededRead More

CrossFit STRENGTH Overhead Squat4-4-4-4Start @ 60-70% 1RM OHS**Or Start at 75%+1RM Squat Snatch Bar taken from rack Stimulus: HeavyRest: 2-3 minutes between sets WOD AMRAP 6 Minutes1 Big set of Push Press @60% 1RM *Every break, perform 3 Farmer Carry Shuttles 50s/35slbs Farmer Carry performed in 25′ out and 25′ back. Feel: Muscle OverloadPacing: ReachRead More

CrossFit For Time6 Rounds10 Toes to Bar8 Dumbbell Regional Lunge Steps* 50s/35s150m Run8 Dumbbell Regional Lunge Steps* 50s/35s *One Dumbbell held in the Front Rack and one locked out Overhead. Feel: GasPacing: SustainRead More

CrossFit Squat SnatchWarm Up1×3 from Power Position1×3 from Hang, at knee, w/ tempo pull1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,3 @ 65%2 @ 75%1 @ 85%3 @ 70%2 @ 80%1 @ 90%3 @ 75-80%2 @ 85-90%1 @ 90%+Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets.Stimulus: HeavyRest: As...Read More

CrossFit AMRAP 30 Minutes w/Partner1:30 Row for Meters One partner works at a time switching every 1:30,Score is total meters Start @ 5k Pace and speed up if able Feel: CardioPacing: SustainRead More

CrossFit For Time with a Partner: 4 Rounds, alternating rounds (2 each) of:5 Shuttle Runs12 Power Cleans 135/95lbsthen,4 Rounds, alternating rounds (2 each) of:6 Shuttle Runs9 Power Cleans 165/115lbsthen,4 Rounds, alternating rounds (2 each) of:7 Shuttle Runs6 Power Cleans 195/135lbsthen,4 Rounds, alternating rounds (2 each) of:8 Shuttle Runs3 Power Cleans 225/155lbs 30 minute cap 1...Read More

CrossFit “12 Days of Misfitmas”For Time, performed like the song:1 Burpee Muscle Up2 Thrusters 95/65lbs3 Front Squats 95/65lbs4 Power Cleans 95/65lbs5 Deadlifts 95/65lbs6 Box Jump Overs 24/20″7 Chest to Bar Pull Ups8 Wallballs 20/14lbs 10/9′9 Bear Hug Lunges (with Wall Ball)10 Calorie Machine11 Bar Facing Burpees12 Wall WalksFeel: GasPacing: SustainRead More

CrossFit Squat SnatchWarm Up1×3 from Power Position1×3 from Hang, at knee, w/ tempo pull1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75-80%3 @ 80-85%2 @ 85-90% Rest 2-4 minutes between sets, drop and reset. Goal is for the last...Read More

CrossFit AMRAP 30 Minutes3 Front Squats8 Wall Walks3 Front Squats8 Bar Muscle UpsRest 2:00Front Squat: use 70-85% of your 1RM Squat Clean. Weights may adjust from round to round.Feel: Muscle OverloadPacing: SustainBar is taken from the floor.Read More

CrossFit In Teams of 4, Waterfall Style:Until 400 Burpees have been done:100 Double UndersMax Burpees Score is the teams time to complete 400 Burpees. Feel: CardioPacing: SustainedRead More