Archives

For time: 21 Pull-ups 21 Kettlebell swings (24/16k) 21 Abmat sit-ups 6 Burpees 15 Pull-ups 15 Kettlebell swings 15 Abmat sit-ups 12 Burpees 9 Pull-ups 9 Kettlebell swings 9 Abmat sit-ups 18 [...]

Team WOD – 
 3 Rounds For Time: 400m run (entire team runs together) Team breaks into two parts with one performing pull-ups and the other thrusters, they then switch places. Pull-ups (Men [...]

As many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatch (75/55lb)                

Nicola’s Happy Birthday WOD 🙂 Strength: Push-press 5×5 Then, as many rounds as possible in 20 minutes of: 10 Abmat sit-ups 10/10 Step-ups onto a 20″ box with plate locked [...]

“Triplet Sprint” from 2011 CrossFit Games For time: 5 Muscle-ups (sub out 15 pull-ups and 15 dips each time if needed) 10 Deadlifts (245/165 lb) 15 GHD sit-ups (sub out abmat sit-ups [...]

Strength: Back squat 5×5 Then: 10 Burpees 10 KB swings (24/16k) 10 Toes to bar As many rounds and reps as possible in: 2 minutes followed by one minute of rest 4 minutes followed by one [...]

For time: 21 Overhead squats (95/65lb) 21 Push-ups (with hand release at bottom) 150m shuttle run 15 Overhead squats 15 Push-ups 100m Shuttle run 9 Overhead squats 15 Push-ups 50m Shuttle run [...]

“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters [...]

Five rounds for time of: 6 Bear complex with barbell (105/75#) 10 Toes to bar 400m run Each bear complex is:  power clean – front squat – push jerk (or push press) – back squat [...]

Skill: Muscle-up Progression Then, “Cindy” – as many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats