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CrossFit Filthy Fifty• 50 Box jump, 24/20 inch box• 50 Jumping pull-ups• 50 Kettlebell swings, 53/35• Walking Lunge, 50 steps• 50 Knees to elbows• 50... Read More

CrossFit STRENGTHFor 15 Minutes, practice:2 Tempo Front Squats The tempo is a 5-count to bottom, normal “bounce” and stand. Start very light and add weight... Read More

CrossFit STRENGTH3 Rounds1:00 Max Rep Banded Strict Pull Ups1:00 Rest1:00 Max Rep Push Ups1:00 Rest Stimulus: StaminaRest: As Prescribed Pull Ups: Use a band that... Read More

CrossFit Back Squat5-5-3-3-2-2 Stimulus: HeavyRest: 3-5 Minutes Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at... Read More

CrossFit For Time15 Burpee Box Jump Overs40 DB Shoulder to Overhead15 Burpee Box Jump Overs30 DB Shoulder to Overhead15 Burpee Box Jump Overs20 DB Shoulder... Read More

CrossFit Upl;ftFor Time (with a Partner)10 Power Cleans (225/155 lb)1,800 meter Run (together)273 Double-Unders82 Lateral Burpees over Bar55 Deadlifts (225/155 lb)130 Wall Ball Shots (20/14... Read More

CrossFit “”Pennies” RxFor Time6 Squat Cleans 225/155lbs6 Muscle UpsRun 400m6 Squat Cleans 225/155lbs6 Muscle UpsRun 400m6 Squat Cleans 225/155lbs6 Muscle UpsRun 400m6 Squat Cleans 225/155lbs6... Read More

CrossFit Until 200/160 Calories have been completed.AMRAP 2 Minutes– (Buy in movement)Max Machine Calories in remaining timeRest 2:00 Buy In alternates each round between:– 12... Read More

CrossFit SKILLZEMOM 12 Minutes1 Pause Front SquatPause for 2 seconds in the bottom of the squat. Start around 60% and build each round. Stimulus: HeavyRest:... Read More

CrossFit SKILLZFor time10-9-8-7-6-5-4-3-2-1Push ups*Strict Pull Ups** 10 minute Cap Stimulus: StaminaRest: As little as possible *Athletes comfortable with sets of 10 push ups should add... Read More