A. Every 2:30, for 15 minutes (6 sets): Tempo Front Squat x 2 reps @ 51X1 *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85% Rx / Scaled For time: 30 Burpees 40 Wall Ball (9/6 Kg) 30 Pull-Ups 120 Double unders Basic For time: 20 Burpees 30 Wall […]

Rx / Scaled In teams of 2 (I go you go) 14 rounds of: 24 Double Unders 8 Alt DB Snatch 22.5/15 Kg Into 10 rounds of: 12 Wall Ball 9/6 4 Single Arm Devil Press 22.5/15 Kg Basic In teams of 2 (I go you go) 10 rounds of: 24 Single Unders 8 Alt […]

A. Every 3 minutes, for 12 minutes (4 sets) of: Deadlift 10 reps @55-65% 1RM Rx For time: 100 Double-Unders 30 Strict Handstand Push-Ups 40 Double Dumbbell Push Presses (22.5/15 Kg DBs) 50 Dumbbell Push-Ups (hands on DB handles) 100 Double-Unders Time cap: 18 minutes Scaled For time: 100 Double-Unders 50 Handstand Push-Ups 40 Double […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch + Snatch + Overhead Squat *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% Rx / Scaled For time: 700 Meter Run 30 Burpees Over the Barbell 15 Hang Power Snatches (70/45 Kg) Basic For time: 400 Meter Run 20 […]

A. Every 3 minutes, for 12 minutes (4 sets) of: Push Press 10 reps @58-68% 1RM Rx / Scaled Complete as many rounds and reps as possible in 10 minutes of: 10 Box Jumps (60/50cm – step down) 10 Toes to Bar 10 Alternating Reverse Lunges (2×22.5/15 Kg DBs) Basic Complete as many rounds and […]

A. Every 3 minutes, for 12 minutes (4 sets) of: Back Squat 10 reps @58-68% 1RM Rx / Scaled Complete as many reps as possible in 12 minutes: 200m run 8 Power Clean&Jerk 50/35 Kg 12 Wall Ball 9/6 Basic Complete as many reps as possible in 12 minutes: 100m run 8 Power Clean&Jerk 30/15 […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Clean + Front Squat + Jerk *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% Rx / Scaled CrossFit Games Open Event 11.6, 12.5 & 18.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters […]

A. Snatch Stamina On the Minute x 5: 5 “Touch and Go” Power Snatch Rx / Scaled “Emma”: For Time: Buy-In: 15 Over-the-Bar Burpees; Then, 3 Rounds of: 11 Push Jerks (60/40 kg); 33 Ab Mat Sit-Ups; Cash-Out: 15 Over-the-Bar Burpees Basic For Time: Buy-In: 10 Over-the-Bar Burpees; Then, 3 Rounds of: 8 Push Jerks […]

A. Rx / Scaled Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400 Meter Run Station 2 – 10 Dumbbell Renegade Rows (Push-Up, Row Left, Push-Up, Row Right = 1 rep) Station 3 – 24 Alt Dumbbell Snatch 22.5/15 Kg Station 4 – 15 Burpee Box Jump-Overs (60/50cm) Station 5 – […]

A. Every 3 minutes, for 15 minutes (5 sets) of: 8 reps PUSH PRESS + 8 reps PUSH JERK (unbroken from the ground) @55/65% 1RM B. Rx / Scaled Three rounds for time of: 400 Meter Run 15 Toes to Bar 15 Handstand Push-Ups Time cap: 16 min Basic Three rounds for time of: 300 […]