STRENGTH: 10 min EMOM 3 position snatch @ 70% 1 power position 1 hang 1 floor MetCon: For Time 21-15-9 DL (225/155) Box Jumps (24/20)Read More

MetCon 1: CrossFit Open 12.1 7 min AMRAP burpees @ min 10 MetCon 2: For total working time 4 Rounds 400 m run *rest exactly 1 min between roundsRead More

STRENGTH: 16 min EMOM 0-4: 4 cleans @ 60% 4-8: 3 cleans @ 70% 8-12: 2 cleans @ 80% 12-16: 1 clean @ 90% MetCon: 4RFT 12 FS (115/75) 12 C2B 48 DU (2:1)Read More

Partner WOD: 8 min AMRAP 2 min rest 6 min AMRAP 2 min Rest 4 min AMRAP 2 min rest 2 min AMRAP 2 min rest 1 min AMRAP *DU, HSPU, Pull Ups, PC (205/145), pistols. Organize with partner for max reps 🙂Read More

MetCon: 20 min partner AMRAP 60 HRPU 40 Front Rack Lunge (95/65) 20 over the box-box jump (24/20) 10 STO (185/135) *you go I go. 1 bar (change weights as needed). Every 2nd minute both partners must complete 5 burpees before continuing.Read More

STRENGTH: (25 minutes) Establish 1 RM Back Squat 5 @ 60% 3 @ 70% 3 @ 80% 2 @ 90% 1 @ 95% 1 @ 100% 1 @ 105% MetCon: For Time 40-30-20-10 WB (20/14) 20-40-60-80 DU (3:1) * 7 Burpee penalty for breaking on WB.Read More

STRENGTH: (22 minutes) Snatch Complex 1 Snatch + 2 OHS 1-1-1-1-1 MetCon: 4 RFT 300 m run 15 Hang power snatch (75/55) 9 C2BRead More

MetCon: 6 min AMRAP 1-2-3-4-5..etc DL (225/155) HSPU *rest 6 minutes 6 min AMRAP 1-2-3-4-5-6 Pistols/deck squats/assisted Power Cleans (135/95) STRENGTH: (15 minutes) ring dips (add lb as needed) 6×5Read More

MetCon: Partner MetCon: Buy in: 150 WB (20/14) 10-1 STO (155/105) Pull Ups Burpee box jumps Cash Out: 800 m run *you go I go. Run is completed togetherRead More

MetCon: “12 days of Christmas” Day 1: 1 MU/1 C2B/1 PU/1 RR Day 2: ? Day 3: 3 HSPU Day 4: ? Day 5: ? Day 6: 6 KBS (53/35) Day 7: ? Day 8: ? Day 9: 9 Box Jumps (24/20) Day 10: ? Day 11: ? Day 12: Tire FlipsRead More