24 Minutes EMOM Level 1 Min 1 – 10 Double Unders + 10 KB Swings 35/26# Min 2 – 10 Overhead Squats 75/55# Min 3 – 45 Seconds Max Calorie Row Level 2 Min 1 – 20 Double Unders + 10 KB Swings 53/35# Min 2 – 10 Overhead...
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15 Minutes Practice Choose 1 Of The Following: Pull-up/Chest-2-Bar Pull-up Pull-up Bar Pullover Ring/Bar Muscle-up 4 Rounds For Time Level 1 12 Burpee Pull-ups* 12 DB Push Press 30/20# 18 Box Jumps 24/20” *Bar Within Standing Reach Level 2 12 Burpee Pull-ups 12 DB Push Press 45/30# 18 Box...
20 Minutes To Build To a Max Of The Following: Hang Clean (Above Knees) Hang Clean (Below Knees) Clean (Floor) 4 Rounds For Time 8 Squat Cleans Run 400 Meters Level 1 – 115/75# Level 2 – 135/95# Level 3 – 155/105#
So, you want to do more than the gyms’ base classes… Almost all of us who do crossfit have at one point in time come to a place in which we’ve wanted more gains. For some, gains = increased fitness while for others, gains = improved body composition. For...
4 Rounds For Time 10 Power Snatches 10 Overhead Reverse Lunges 20 V-Ups Level 1 – 95/65# Level 2 – 115/75# Level 3 – 135/95#
Bench Press 5-5-3-3 Reps 5 Bouts: 45 Seconds Max Dips 45 Seconds Max Strict Pull-ups 45 Seconds Max Crossovers 45 Seconds Rest Level 1 – Dips/Pull-up Assistance Level 2 – No Assistance Level 3 – Ring Dips
5 Minutes EMOM Drop Snatch x 3 10 Minutes EMOM Dip Snatch x 1 5 Tough Sets Front Squat x 5 Go Heavy Guys!
Every 5 Minutes For 25 Minutes Level 1 25 Double Unders 20 Strict Hanging Tucks 10/8 Calorie Assault Bike 8 Burpee Box Jump Overs 24/20” Level 2 25 Double Unders 20 Toes To Bar 15/12 Calorie Assault Bike 10 Burpee Box Jump Overs 30/24” Record Fastest and Slowest Rounds...
5 Tough Sets Weighted Strict Pull-up x 3 10 Minutes AMRAP Level 1 5 Pull-ups 5 Ring Rows 12 Deadlifts 185/125# Level 2 6 Pull-ups 4 C2B Pull-ups 2 Bar Muscle-ups 12 Deadlifts 225/155# Level 3 9 Pull-ups 6 C2B Pull-ups 3 Bar Muscle-ups 12 Deadlifts 225/155#