For Time: 1 Round: 30 Push Jerks 15 Ring Dips 3 Rope Climbs 2 rounds: 20 Push Jerks 10 Ring Dips 2 Rope Climbs 3 Rounds: 10 Push Jerks 5...

6 sets On a 1:30 Clock: :45 Max Cal Row :15 Transition :30 Toes to Bar 3:00 mins rest between sets Rx: Toes To Bar Masters Rx: Kipping...

30:00 min Running Clock: If you break complete: 10 Plate Devil Press 10 OH Plate Lunges 10 Plate Broad Jumps 30 Plate Floor Press

AMRAP in 20 mins: 5 Pull Ups 10 Press Ups 15 Squats Surprised Fitness: Bowling Pin

5 Rounds For Time: 20 KBS 20 Cal Row 20 MB Sit Ups 20 Lunges 20 Plate GTOH Rx: 24/16 – 9/6 – 20/15 Masters Rx: 20/12 – 6/3 – 15/10...

For Time: 10 – 9 – 8 … 3 – 2 – 1 reps Squat Cleans Box Jumps Rx: 80/60 – 30/24” Master Rx: 60/42.5 – 24/20” Scaled: 42.5/30 – 20/16” If...

AMRAP in 20 mins: Split Reps 2 Out In Runs 4 Wall Walks 6 Push Press 16 DB Snatches 20 Double Unders Rx: 60/42.5 – 24/17.5 Masters Rx:...

Skills Practice Ring Dips Horse Shoe AMRAP in 10 mins: 6 OHS 9 Strict Ring Dips Rx: 70/47.5 Masters Rx: 52.5/35 Scaled: 20/15 Shoe Horse...

Core Blast 30 secs on each: No Rest x 3 sets • Russian Twist • Dead Bugs • Hollow Hold • Sit Ups • Heel Taps Wibble Wobble AMRAP in 10...

EMOMx20 • Min 1: 1 Power Clean 1 Front Squat 1 Hang Power Clean 1 Front Squat • Min 2: 10 Bar Hops Max Burpees Stop at 30 secs!! 30 secs...

AMRAP in 4 mins / 2 mins rest x 6 200m Run AMRAP in remaining time: 5 S/A DB Squat Snatches 8 HR Press Ups Rx: DB = 20/12.5 or KB = 20/12...

AMRAP in 30 mins: (Split Reps) 20 Power Cleans 20 Bench Press 20 Burpees 20 SDHP Rx: 60/42.5 & 24/16 Masters Rx: 50/35 & 20/12 Scaled:...

Skill Work EMOMx9 1 Push Press Build Each Set Jack AMRAP in 20 mins: 10 Push Press 10 KBS 10 Box Jumps Rx: 50/35 - 24/16 - 24/20” Masters...

10 rounds each: 10/7 Cals Bike 5 rounds each: 30 WBS 10 rounds each: 10/7 Cals Ski Rx: As Prescribed 9/6 Masters Rx: 8/5 Cals + 20 WBS...

Strength Complex 6 sets for load: (Lift Every 3:00 mins) 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean Build the loading each set  2...

Technique Practice Front Squats Up Then Down 3 x 10 min intervals For Time: 10 min Tc 2 – 4 – 6 – 8 – 10 reps Push Jerk Front Squats 6...

Building Confidence Muscle Snatch 3 x 1 Lift Every :90 secs 2:00 mins rest Snatch Balance 4 x 1 Lift Every :90 secs 2:00 mins rest Squat...

AMRAP in 3 mins / 1 min rest x 10 (Two rounds of the 5 couplets) • 3 Plate GTOH • 6 Press Ups • 3 Pull Ups • 6 Plate OHS • 3 Plate GTOH •...

Technical Practice Push Press Classic CrossFit AMRAP in 20 mins: 250m 15 KBS 15 HR Press Ups 15 MB Sit Ups (L/R/C) 15 Push Press Rx:...

Strength Complex Every 2:00 mins x 5 sets • 1 Deadlift • 1 Hang Power Clean • 1 Hang Squat Clean • 1 Thruster Increase the load each set...