Month: December 2019

10 rounds for time of: 3 Overhead Squats, 155/105 lbs 6 Bar Muscle-ups 12 Burpees Scaled Version: 10 Rounds 3 OHS (105/75) […]

Deficit Deadlift 8×3 at 73% Deadlift 8×3 at 78% Barbell Rdl 8×4 at 42% Finisher: 3 sets 10 heavy db shrugs 10 […]

“Partner CrossFit Total” Back Squat 1-1-1, using heaviest weight per set Strict Press 1-1-1, using heaviest weight per set Deadlift 1-1-1, using […]

Each for time: Row: 5x 500 m Rest 2 mins between efforts. Scaled version: 5x 400m Cool Down: 1x: 2min ea. Couch […]

Bench Press 1-1-1-1-1 Rest as needed between sets. ** Five singles as heavy as possible Finisher: 3 sets 1 minute slider around […]

As many reps as possible in 7 mins of: 3 Clean & Jerks, 135/95 lbs 3 Toes-to-bars 6 Clean & Jerks, 135/95 […]

For time: 10 Front Squats, 205/145 lbs 10 Double Unders 9 Front Squats, 205/145 lbs 20 Double Unders 8 Front Squats, 205/145 […]

Back Squat 10×4 at 85% 1RM Rest as needed between sets. Finisher: 3 sets 1 min db kb front rack around the […]

For time: 100 Medicine Ball Cleans, 20/14 lbs 100/80 Assault Bike Calories 100 Burpees 100/80 Row Calories Cash Out: 3x :20 side […]

Complete as many rounds as possible in 15 mins of: 3 Deadlifts, 315/225 lbs 6 Box Jumps, 30/24 in 9 Pull-ups 36 […]