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

1 Mile Run 100 Air Squats 80 Push-ups 800m Run 60 AB Mat situps 40 Box Jumps 24″/20″ 400m Run 20 body blasters Body blaster = Burpee+pull-up+T2BRead More

12 Days of Crossfit WODRead More

Hero “Bulger” 10 RFT 150m Run 7 C2B Pull-ups 7 Front Squat 135/95 7 HSPURead More

21-15-9-6-3 Deadlift 95/65 Hang power Clean 95/65 Push Press 95/65Read More

Skill/Technique:  30 Min Rope Climb/Double unders 2 RFT 1 K Row 75 Double Unders *13 Min Timecap*Read More

Triple Nickel 3 Rounds of: 5 Min AMRAP 5 pull-ups 5 Wall Balls 5 box jumps 24″/20″ 5 Hand release push ups 5 Kb Swings 53/35 1 min Rest *at start of each round continue where you left off*Read More

Total Weight Min 0 – 3 Clean & Jerk Min 1 – 3 Clean & Jerk Min 3 – 2 Clean & Jerk Min 5 – 2 Clean & Jerk Min 8 – 1 Clean & Jerk Min 11 – 1 Clean & Jerk Min 14 – 1 Clean & Jerk Min 17 – 1...Read More