10 Minutes of Handstand Walk Practice Then…… From the Crossfit Main Site: For 20 minutes:Run 1 mile (can row 2k or ski 1600m)In the remaining time, complete as many rounds as possible of:7 strict toes-to-bars14 handstand shoulder tapsRead More
WWPF 100m Sled Push Relay x 1 50 Burpee Box Jumps, (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 2 40 Burpee Pull-ups (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 3 30 Burpee MU (mix reps anyway) 400m Run RelayRead More
10 Minutes to a Heavy Power Clean Then….. Holleyman 30 Rounds 5 Wall Balls 20/14 3 HSPU 1 Power Clean 225/153 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military...Read More
Weighted Pull-ups: Work up to a heavy single *Beginners: 5 x 5 (assisted pullups or ring rows) Then…. 20 MIN AMRAP 21 KB Swings, 53/35 15 Burpees 9 Chest 2 Bar Pull-ups *100m Sandbag Carry @Min 4-8-12-16Read More
15 min to a heavy bear complex Clean + Front Squat + Jerk + Back Squat + Jerk 20 MIN AMRAP 200m Run 5 Push Press, 95/63 5 Toes 2 Bar 200m Run 10 Push Press 10 T2B 200m Run 15 Push Press 15 T2B 200m Run *Continue this pattern adding 5 reps each round...Read More
-EMOM 12 Minutes 1 Snatch Pull + 1 Low Hang Snatch -Jerk-5 Heavy Singles above 85% Endurance In Any Order: 50-40-30-20-10 Cal Row/Bike or Ski Weighted Sit Ups or GHDs And….. 12 Minute AMRAP Sprint 100m with 100m jog/walk recoveryRead More
Can be done in any order, can be split into rounds, or done straight through: 1600m Run or 2000m Row 300 Double Unders 200 Air Squats 150 Sit Ups 100 KB Swings 53/35 50 HSPURead More
