Back Rack Jerk  5 X  2 Then. 10 Wall Ball  20# @10'/16# @ 8' 25 Double Unders 8 times. At the start of each round, [...]

Happy Halloween! 3 person teams will complete the following: 300 Double Unders 200 KB Swings 53#/35# 150 Thrusters 95#/63# 100 Pull-Ups 75 Burpee Lateral Tire [...]

25 Overhead Walking Lunges 45#/25# 5 Rounds 9 Power Snatch 115#/78# 6 Chest to Bar Pull-Ups 3 HSPU 25 Overhead Walking Lunges Coaching Tips: Scale [...]

100 Double Unders 25 Cleans  95#/63# 25 Burpees 75 Double Unders 20 Cleans 20 Burpees 50 Double Unders 15 Cleans 15 Burpees 25 Double Unders [...]

Choose one from the two disciplines. Strength: Back Squat   5 X 5 Or. Deadlifts   5 X 3 CrossFit: 20-15-10-5 GHD Sit Ups Ring Dips Or. [...]

Team Workout In teams of 2 persons, you must get 9,110 lbs. from the ground to overhead and do 12 rope climbs. You can do any [...]

Choose two couplets to complete. You must run 400m before each couplet begins. WO #1 21-15-9 AirDyne Calories Burpees WO #2 21-15-9 DB Thrusters  35#/25# [...]

10 Back Squats  ( M-Bodyweight/W-3/4 Bodyweight ) 10 Deadlifts 10 Front Squats 30 Pull Ups 3 times. Then. AMRAP in 5 minutes. 5 Hang Power [...]

9am Class 1 Mile Run 10-9-8-7-6-5-4-3-2-1 Wall Ball 20#/16# Pull-Ups KB Cleans 53#/35# 1 Mile Run Post total time. 10am Free Class 4 Rounds 400m [...]

AMRAP in 20 minutes: 250m Row 15 Overhead Squats 95#/63# 30 Box Jumps 24"/20" If/When you find yourself waiting for a rower, you will do [...]