CrossFit For Time, Teams of 3300 Calorie Machine P1: Machine CaloriesP2: 6 Clean & Jerks 135/95 (Sandbag Cleans 150/100)P3: Rest *Partners switch when 6 Sandbag cleans are completed Feel: CardioPacing: Reach BootcampRead More

CrossFit SKILLZStrict Press5-5-5-5-5 All sets @70-80% Press as fast as possible on every rep Stimulus: HeavyRest: 2-3 minutes WODAMRAP 3 Minutes10 Chest to Bar Pullups15 Burpee Box Jump Overs 24″/20″Max Chest to Bar Pullups Rest 5:00 AMRAP 3 Minutes15 Burpee Box Jump Overs 24″/20″10 Chest to Bar PullupsMax Burpee Box Jump Overs 24″/20″ Score is...Read More

CrossFit SKILLZEvery 2 Minutes for 14 Minutes (7 sets)3 Tempo Pull Squat CleansDrop and reset between repsStart no heavier than 50% of your 1RM and only add weight if your movement is flawless.Stimulus: TechniqueRest: As Prescribed WODAMRAP 5 MinutesClimb the ladder1 Wall Walk4 DB Power Cleans 50s/35s2 Wall Walks8 DB Power Cleans 50s/35s3 Wall Walks12...Read More

CrossFit SKILLZE3MOM 9 Minutes (3 sets)1:00 Max Ring DipsRest in time remaining *Can be multiple sets Stimulus: StaminaRest: As Prescribed WOD5 Rounds10 Toes to bar200m Run10 Toes to barRest 2:00 Feel: CardioPacing: Sustai BarbellRead More

CrossFit SKILLZBuild to a Heavy Deadlift Single between 80-90%then3×5 @ 80-85% 1RMRest 3-4 minutes between setsWithin ~1:00 after each set, perform1 0 explosive Russian KB Swings.All reps are performed as “singles”. Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep....Read More

CrossFit “Tabata This”Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. BarbellRead More

CrossFit With a Partner, for time:Run 1000m (together)100 KB Lunges 70/53lbs (split)100 KB Swings 70/53lbs (split)50 Muscle Ups (split)100 KB Swings 70/53lbs (split)100 KB Lunges 70/53lbs (split)Run 1000m (together) 32 minute cap KB may be held anyhow on the lunging. Feel: Gas/Muscle OverloadPacing: Sustain BootcampRead More

CrossFit WODFor Time40-30-20Bar Facing BurpeesWallballs 20/14lbs 12 minute cap Feel: Cardio/GasPacing: Sustain Rx Burpee: a “jump” is required on the burpee (Open standard). Scaled Burpee: athletes may step over the bar in the burpee. ScaledFor Time40-30-20Bar Facing BurpeesWallballs 14/10lbs STRENGTHBench Press5-4-3-2-1Rest 2:00 between sets Start at 70% 1RM and add weight each set, ending at...Read More

CrossFit On a 25 Minute Clock: 5 Rounds100 Double Unders10 Snatches 135/95lbs then, in the remaining time:Find a 1RM Hang Squat Snatch Feel: GasPacing: Sustain BarbellRead More

CrossFitSKILLZEvery 2 Minutes for 14 Minutes (7 sets)3 Tempo Pull Squat Cleans Drop and reset between reps Start no heavier than 50% of your 1RM and only add weight if your movement is flawless. Stimulus: TechniqueRest: As Prescribed WODAMRAP 12 Minutes with a partner:10/8 Calorie Row, each15/12 Calorie Row, each20/16 Calorie Row, each25/20 Calorie Row,...Read More