Every 2:30 × 6rds 250m Row 3 Hang power snatch (increase wt each rd working up to a max effort) Then… For time 30-20-10 SA alt KB Swings 53/35 15 Pull-ups 30 Double Unders Immediately into 10-20-30 SA alt KB Swings 15 HSPU 30 Double UndersRead more

WWPF  “Death Grip Duo” 400m Synchronized Farmers Carry, 70/53 – Must switch arms every time the KB rests on ground 42 Hang Power Cleans, 135/83 14 Alt Rope Climbs (7 each)   300m Synchronized Farmers Carry 30 Hang Power Cleans, 155/103 10 Alt Rope Climbs (5 each)   200m Synchronized Farmers Carry 18 Hang Power Cleans, 185/123 6 Alt Rope Climbs (3 each)   100m  Farmers Carry RELAY (partner uses both KB’s) 2 Alt rope Climbs (1 each)                 CASH OUT: 50 Planking BurpeesRead more

DeadLift 2-2-2   Then:   3 Rounds of:   50 Air Squats 25 Cal on Bike (20 for the ladies) 15 Dips 12 DeadLifts (255/173)   Post Loads and Times to ZEN and Comments:   (Ski or Row ONLY if all Bikes are Occupied)  Read more

10 Min Clock: “Cardio Junkie” RUN 1 mile for time *Remaining Time: Max Sandbag Ground to Over the Shoulder, 100/75   10 min AMRAP – CrossFit Body Building 10 Single Arm Press – (5 reps R arm / 5 Reps L arm) 10  Single Arm High Pull – (5 reps R arm / 5 reps L Arm )- WATCH MOVEMENT  DEMO 10 Romanian Deadlifts, Keep Loads Moderate (barbell) Tempo for all 3 movements: 1-2 sec up/ 2-3 sec down   10 Min AMRAP – “Mid Line Mania” :30 Supine Hollow Body Hold – SCALE WITH BENT KNEE HOLLOW BODY HOLD  :30 Side plank, R Side :30 Side Plank, L Side   HAVE YOU SCHEDULED AN IN-BODY ASSESSMENT YET? -ACCURATE BODY FAT % -LEAN BODY MASS % -RESTING BMR -SEGMENTAL LEAN BODY ANALYSISRead more

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then……. From the 2015 Crossfit Open, WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet The Crossfit Open starts October 10th this year!! Sign up at Games.crossfit.com  Read more