Run xfit WOD: 4×5 min intervals w/3min recovery between rounds. Hold maximal distance/Watts possible on each of the 5 min rounds.

Warm-up WOD: 50 burpees for time -On the minute you will do 10 double unders. -The balance of the minute you will do as many burpees as possible. -Time will be called when all burpees are completed. -If you must scale you can scale to 5. AMRAP in 10 minutes: 10 cleans (20 lbs wall […]

Swim Crossfit WOD: Swim the first set of 50s at 90% effort; try to hold that pace throughout the series: 5 x 50 meters, with 10 seconds rest between sets 4 x 100 meters, with 20 seconds rest between sets 3 x 150 meters, with 30 seconds rest between sets 2 x 200 meters, with […]

Warm-up WOD: AMRAP for 5 minutes: Candle Stick Roll Straight Jump Burpee Box Jump On the minute for 8 minutes: 2 Clean and jerks, heaviest weight possible rest 1 minute AMRAP in 8 minutes of: 10 Jumping pullups, C2B 10 Box jumps 24″/20″, full foot on Simple clean and jerk video: This is a chance […]

Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″) Post total rounds to comments.