“Wack”

Plank Tabata: plank, reverse plank, side plank L, side plank R Rest 1 min Teams of 3: Divide reps evenly 1 person holding 45/35# plate at all times, 1 resting, 1 working. 4 rounds for time: 99 double unders 63 Goblet squat 55/35 45 ring row w feet on box 27 Hang power Clean 95/65 […]

“Crossfit got that drip”

1 minute buy-in, “you go, I go”: banded pull aparts, fast into; 20min AMRAP; (split reps) 10 wall walks, to standard (from floor, to floor as close as possible) 40 “Bugenhagen” box step ups to back-stepping lunge, 20” 50 SA DB snatch, 50/35 60 weighted sit-ups    2 min rest 7 min AMRAP; (you go, I […]

“Deadlift Wiggles”

Lift: Clean and Jerk complex: 10 min every 2min Deadlift + HC + C + Jerk (1+1+1+2) MAX Gymnastics: Cartwheels 7min practice Wod: Partner 25 min cap P1: ME D-ball toss P2: ME cals ski erg 200 D-ball total: break as needed Score is time and cals Shoulder/gymnastics buy out: 100 straight arm banded pull-a-parts: […]

“Corn hole… it’s sandbag toss ya dummy”

P1: 800 M Row timer P2: Max Rounds of Cindy Rest 2 minutes rest then switch P1: Run 800 M timer P2: 1 Rope climb        3 Clusters 95/65 75/55        5 Box jumps Rest 2 minutes then switch 10 minutes: Build to a heavy power clean Scoring… Think golf.

“I was right about deadlifts”

Teams of 2, split evenly, one partner working at a time For time: 150 Single Unders 40-30-20-10 Power snatch 96/65 Hand release pushup ~Rest 1 min~ 150 Single Unders 40-30-20-10 Front rack lunges 95/65 TTB ~Rest 1 min~ 150 Single Unders 40-30-20-10 Cal Row Erg pike ups

“Team 1776”

Starts @ 8 am For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps involving all exercises in […]

“I didn’t poop till I was 15”

Buy in – 2 min DUs, All go 7 min AMRAP P1 burpee over bar P2 15 goblet squats, 50/35 10 BB DL, 135/95, 95/65 2 min for 3 PC, 135/95, 95/65, each “you go, I go” and rest 7 min AMRAP P1 Box jumps P2 15 plate lunges, 45/35 10 V-ups 5 KBs, 50/35 […]

“Egg salad, yummy yummy”

16 Rope climbs break up however during workout 50 OHWL S.A. (Split) (50/35) 50 Bar facing burpees synchro 100 thrusters 95/65 (Split) 50 Russian KBell synchro (75/50) 200 cal row (Split)

“It’s phat not fat”

Partners alternate after completion of all reps for 1 movement. DU’s are done together . 10 rounds: 10 Hang to overhead 95/65, 75/55 15 TTB 10 sumo deadlift high pull 15 pistols 10 plank up and downs *30 Synchro DU’s (each person)

“Inny and outty”

3 – 7 min AMRAPs score is reps** 95/65, 75/55 7 min AMRAP P1 (timer) 250m row P2 DL** into; 10 synchro PP then switch, P1 DL** P2 (timer) 250m row 7 min AMRAP P1 250m row P2 pull ups** 10 synchro burpees P1 pull ups** P2 250m row 7 min AMRAP P1 250m row […]