Warm-up: AMRAP in 6 minutes; 5 hollow rock Candle stick roll Straight jump (starting from squat position) Rest 3 minutes then, WOD: Front squat (75 lbs) 10, 9, 8, 7…1 reps Broad jump 1, 2, 3, 4…10 reps (minimum 4ft distance on ea. jump – rest is walk back to front squat station) Post time […]

Complete as many rounds and reps as possible in 5 minutes of: Squat clean 110lb Jerk 110lb Then For Reps: 4:00 of Rowing for calories 3:00 of Burpee Box Jumps 2:00 of Pull ups 1:00 of Heavy KB Swing Post total reps to comments.

Run xfit WOD: 4×5 min intervals w/3min recovery between rounds. Hold maximal distance/Watts possible on each of the 5 min rounds.

Warm-up WOD: 50 burpees for time -On the minute you will do 10 double unders. -The balance of the minute you will do as many burpees as possible. -Time will be called when all burpees are completed. -If you must scale you can scale to 5. AMRAP in 10 minutes: 10 cleans (20 lbs wall […]

Swim Crossfit WOD: Swim the first set of 50s at 90% effort; try to hold that pace throughout the series: 5 x 50 meters, with 10 seconds rest between sets 4 x 100 meters, with 20 seconds rest between sets 3 x 150 meters, with 30 seconds rest between sets 2 x 200 meters, with […]