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Strength: Deadlift   Work up to heavy single, use 80% for WOD. AMRAP 20min 5 Deadlifts at 80% of heavy single 400 Meter Run                 Real strength [...]

“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the [...]

Skill: GHD Sit Up “Hammer Don’t Hurt ‘Em” For time: 10/10 Sledgehammer swings (16lb) 200m Run with sledgehammer 40m Lunges with sledgehammer overhead 15/15 Sledgehammer [...]

Skill Review: Overhead Squat 5rds for time “Betty” 12 Push Press (135-85#) 20 Box Jumps                       “Can I [...]

CrossFit Games Masters Chipper For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10′ target 30 Toes-to-bar 40 Power cleans, 135 pounds 50 Burpees 60 Sumo deadlift [...]

“The Chief” Max rounds and reps in 3 minutes of: 3 Power cleans (135/85lb) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. For your score add all rounds and all reps.   [...]

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 [...]