5 Rounds Max Thrusters (2/3 Body Weight) 10 Burpees :30 All Out AirDyne Rest 3 Minutes Post max thrusters per round and weight used. Coaching [...]

9am Class15 Box Jumps 24"/20"10 Toes to Bar5 times50m KB Lunges 53#/35#20 KB Swings50m KB Run20 Goblet Squats50m KB Run20 KB SDLHP50m KB Run20 KB [...]

1 Mile Run21-15-9Hang Power Snatch 75#/53#Chest to Bar Pull-UpsRing Dips1 Mile RunPost total time.Coaching Tips: Scale load and movement to match your current fitness level.  [...]

"CROSSFIT BASEBALL" As many runs in 20 minutes... Working together as a 4 person team, each time you cross home plate you score a run. [...]

5 Rounds3 Deadlift (M-1.75BW/W-1.5BW)3 Push Jerk (M-.85BW/W-.70BW)3 minute rest between rounds.Then...AMRAP in 7 minutes:7 Deadlift (135#/95#)14 Burpee Lateral Bar HopsPost loads and total rounds completed.Coaching [...]

3 Rounds10 Snatch Balance 75#/53#20 KB Swings 53#/35#30 Wall Ball 20#/16#800m RunPost total time.Coaching Tips:  Scale load and movement to match your current fitness level. [...]

10 Squat Cleans (M - Body Weight/W - 2/3 Body Weight)3 HSPU15 GHD Sit-Ups8 Squat Cleans3 HSPU 15 GHD Sit-Ups 6 Squat Cleans3 HSPU 15 [...]

In 2 person teams complete the following:250m RowMax Pull-Ups3 times, 1 minute rest between rounds.200m SprintMax DB Clean & Jerk 35#/25#3 times, 1 minute rest [...]

9am Class10-9-8-7-6-5-4-3-2-1DB Burpee Clusters 35#/25#DB Windshield WipersThen...1 Mile Run: Run 1 minute, 30 lunge steps, run 1 minute, 30 lunge steps, etc... until you are [...]

Tabata these couplets:Double Unders & BurpeesPull-Ups & Wall Ball 20#/16#Push-Ups & KB Swings 53#/35#Post total number of all Reps completed.Coaching Tips:  Scale load and movement [...]