AMRAP 7 Minutes 20 OHS 135lbs/95lbs 30 UB Double Unders 20 Thrusters 135lbs/95lbs 30 UB Double Unders 20 Back Squats 135lbs/95lbs 30 UB Double Unders Scaled WOD 7min AMRAP 20 OHS 95/65 30 UB Single unders 20 Thrusters 30 UB single unders 20 Back Squats 30 UB Single unders Come cheer on…
5 Rounds Row 300m (Nearly all out) Run 400m Rest 2:00 It's Monday... Just get up and get after it!
Happy day early Fathers Day to all those AWESOME dads out there, setting a positive example of health for their little ones. For Time 2 Rounds 10 Snatch 175/125lbs 12 Bar facing Burpees 2 Rounds 10 Snatch 115/75lbs 12 bar facing Burpees Time Cap 9 minutes 55+ RX For Time…
"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. 55+ RX 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: body weight Bench press: 3/4 bodyweight Clean: 1/2 bodyweight *Don't be afraid to partner…
EMOM 20 MIN ODD: 1 round of "Cindy" EVEN: 1 round of "DT" 55+ RX EMOM 20 MIN ODD: 1 round of 3 pull ups + 6 push ups + 9 air squats EVEN: 1 round of DT (115lbs/85lbs)
AMRAP 7 Minutes 3 Strict HSPU 10 DB Snatch 50/35lbs (55+ RX = 40#/25#) Run 100m #WCW goes to this Mother Daughter duo!
What is this Keto diet all about?
By Brett Freliche So what is this ketogenic diet all about? It's one of the more popular questions we get at the nutrition seminars we host. At the last seminar, I spoke with a woman who had been on the ketogenic diet. Then she started doing CrossFit, and soon…
W/ a Partner For Time Move 4800/3500lbs of Sandbags or D-Balls over a 5/4' Bar 55+ RX For Time Move 4000/3000lbs of Sandbags or D-Balls over a 5/4' Bar Then... Tabata Abs 20 second on 10 seconds off Plank hold Until failure *9 min cap *If you don't make it…
30 Rounds For time 5 Wall Balls (30#/20#) 3 SDHP (135#/95#) 55+ RX 20 Rounds 5 Wall Balls (20#/14#) 3 SDHP (95#/65#) An hour a day seems like a pretty good price to pay if you ask me!
RE-TEST Max time in an L-Sit *Rx is on rings with Rings 12" off floor. Scale by brining rings up to 24", then to a 24" box. Knees can tuck, but heels must stay in front of body and heels can't touch floor. IF YOU BEAT YOUR TIME ON MAY…