Strength/Skill: 20 min to work to max height Box Jump 3 RFT 500m Row 12 Burpees 22 Box Jumps 24″/20″Read More

5 Rounds 3 Min AMRAP 3 HSPU 6 SDHP 95/65 12 Double Unders Rest 1 Min *At start of each round continue where you left off from previous roundRead More

Crossfit Total 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift *Generally 3 Attempts are made for each lift Score is the sum of the 3 weightsRead More

5 RFT 10 Front Rack Box step-ups 20″ 135/95 (5 each leg) 15 Push Jerk 135/95 20 Pull-upsRead More

20 Min AMRAP 3 Deadlift 315/225 5 Thrusters 115/75 7 KB Swings 70/53 200m Backwards runRead More

Coach’s ChoiceRead More

Rowing with DianeFranAbeth 21 Deadlift 225/155 21 HSPU 500m Row 15 Thrusters 95/65 15 pullups 500m Row 9 Clean 135/95 9 Ring Dips 500m RowRead More

21-15-9 Power Snatch 75/55 Burpees Rest 3 Min 15-12-9 Power Snatch 95/65 Lateral Burpees over barRead More

Strength/Skill: 20 Min to work up heavy 1 rep Squat clean & jerk Ascending ladder for 7 Min: 10 Double unders 3 Pull-ups 20 Double Unders 6 Pull-ups 30 Double Unders 9 Pullups ….continue adding 10 reps Double unders and 3 reps to pull-ups until 7 min is upRead More

Deadlift 3-3-3-3-3Read More