Warm Up: Tabata: Burpees Handstand Hold Jumping Lunges Kip Swings WOD: 2 Rounds For Time: 400m Farmer’s Carry (53/35) 200m Front Rack Carry (53/35) 100m OH Carry (53/35) *Men use 2 53-pound kettlebells & women use 2 35-pound kettlebells for …
Warm Up: 2 Rounds: 20 Lunges 10 Strict Press 20 Banded Side Shuffle 10 Hollow Rocks 10 Banded Good Mornings WOD: CrossFit Total Find a 1-rep Max for: Back Squat Strict Press Deadlift The CrossFit Total will test functional strength …
Warm Up: Tabata: Moutain Climbers Lunges Lateral Hurdle Hops Push Ups WOD: “Flight Simulator” For Time: 5 UNBROKEN Double Unders (2:1 Unbroken Single Unders) 10 UNBROKEN Double Unders 15 UNBROKEN Double Unders 20 UNBROKEN Double Unders 25 UNBROKEN Double Unders …
Warm Up: Tabata: Burpees Atomic Sit Ups OH Squats Kip Swings Strength: OH Squat 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: OH Squats (95/65) Pull Ups
Warm Up: Tabata: DU’s Front Squats Russian KB Swings T2B Skill Work: Burgener Warm Up WOD: 20 min EMOM: Odd: 1 Rep of the Bear Complex (165/125) *1 Rep = 1 Power Clean …
Warm Up: Tabata: Burpees OH Squats Hollow Rocks DB Strict Press Strength: Snatch Balance 2-2-2-2-2 WOD: 4 Rounds For Time: 100m Sprint 10 Power Snatch (115/75) 20 Box Jumps (24/20)
Warm Up: 3 Rounds: 10 Single Leg Deadlifts 10 Goblet Squats 10 Box Step Ups 10 Banded Good Mornings WOD: 5 Rounds For Time: 15 Calorie Row 10 Ring Dips 5 Deadlifts (255/185)
Warm Up: Tabata: Moutain Climbers Lunges Planks Kip Swings Strength: Push Press Party 12 min EMOM: 0:00-3:00: 4 Reps @ 75% of 1RM 3:00-6:00: 3 Reps @ 80% of 1RM 6:00-9:00: 2 Reps @ 85% of 1RM 9:00-12:00: 1 Rep …
Warm Up: Tabata: DU’s Push Ups Atomic Sit Ups Med Ball Thruster WOD: “Karen” For Time: 150 Wall Balls (20/14) Cash Out: Hollow Rock Tabata
Warm Up: Tabata: Burpees Kip Swings Banded Side Shuffle Front Squats Strength: Front Squats 3-3-3-3-3 WOD: 3 Rounds For Time: 10 Clean and Jerks (145/105) 15 T2B