WU: 200m Run 10 Cart Wheels 10 Burpees 10 Bunny Hops 20 Overhead Squats (BB) -5 min Mobility 6 rounds of: 2 min. AMRAP: 14/12 Calorie Row + Max reps of Power Cleans at 155/105 *2 minute rest between rounds.* ACC: 3 sets of: 20 GHD SU 1 minute of double unders (no more than...Read More

Pt 1: Mobility with coach. Pt 2 & 3 are in no particular order if two heats are needed to row. Pt 2: Work up to 80% Deadlift. Do 3×3. Pt 3: 30 minute EASY row. (Keep score in your personal records as benchmark.)Read More

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to...Read More

WU: Forearm stretch/rolling 400m Farmer Carry (HAP) Back/Glute WU/activation For Time: 50 Tire Flips (HAP) EMOM: 5 Burpees **WOD starts with 5 burpees.** ST: Find a Heavy 1 Rep Bench PressRead More

SS: Find a 3 Rep Max Thruster  *then* Find a 1 Rep Max Thruster  *then* Do one max effort set @ 80% (score all. no racks.) “2016 Regional Event 3” For time: 104 wall-ball shots (20/14) 10′ all 52 pull-ups *15 min cap*Read More

What sporting event did this take place? CrossFit. It’s a sport. WU:  In no particular order: 500m row 10 Cart Wheels 30 sec Handstand hold 10 Cat/cow Down/back Jaguar crawl (table-top) 10 Bunny Hops 20 Leg lifts (each side) -then- Coach Mobility SKILL: 12 min to find Max Height Seated Box Jump. 3 x 3 min....Read More

WU:  10 Goodmornings (bb) 10 Monster walks 10 Jaguar Crawl (frwd, back) 10 Bird/Dog 10 Scap Push-up MOBILITY 5 Rounds For Time: 10 Deadlifts (245/175) 20 HL Push-ups ACC: 3 rnft: 5 Skin-the-Cat Max Hold top of dip (rings) Max Hold Bottom of dip   Read More

Warm up: Coach led mobility ST 1: Find max of the complex: 1 Snatch pull + 1 Hang snatch + 1 OHS ST 2: Eccentric Back Squat (4 Count Descent, Explode up.) 8-6-4-2-2-2 *Find a heavy 2. Partner counts “mississippi” for you.* ACC: 3×15 Hip Extensions (GHD)Read More

WU: 2 rds- 100m run 5 strict pull-ups 5 push-ups 5 cat/cow 5 spiderman lunge. -1 min couch stretch -muscle-up/scale instruction SS: 3 x 10 KB Windmill (med heavy) 20 min AMRAP: 300m Row 5 Muscle-ups  200m Run 5 Power Cleans (75% of 1 max) **scale- 2:1 C2B + ring dip, or 2:1 Transitions with...Read More