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...

1 min on / 1 min off x 18 rounds each Alternating intervals 5 Box Jump Overs 3 Air Squats 1 Clean & Jerk Max Burpees Over Bar Rx: 80/55 –...

On a 30:00 min clock: Bike / Row / Ski / Run Every min perform a :15 second sprint Score = Total distance Surprised Fitness Core Blast...

Gymnastics Practice Toes to Bar Twenty One? Every 3 mins x 10 200m 10 DB Hang Snatches 8 T2B 6 Burpees Over DB Remaining time is rest Rx:...

Gymnastics Practice Handstand Walk Practice Palindrome 2 rounds for time: 25 WBS 35 Sit Ups 45 Double Unders 25 WBS 45 Double Unders 35...

Technical / Strength Session OHS Build Build to a heavy 3 reps Odd Object Linda For time: 10 – 9 – 8 … 3 – 2 – 1 KB Deadlift DB Bench...

Technical Session Rowing Technique Classic CrossFit For time: 28 min TC 50 Push Press 1000m 50 KBS 50 Sit Ups 1000m 50 Sit Ups 50 KBS...

Every 5 mins x 3 rounds 500m 28 WBS 7 Devil Press 5 mins rest Every 5 mins x 3 rounds 250m 2 rounds: 10 DB Hang Clean & Jerk 10 DB Step...

Surprised Fitness 3 rounds for quality 10 Alt T2B 10 MB  Straight Leg Sit Ups 10 Oblique Crunches E/S 20 Plank Shoulder Taps Slow |...

Strength Build Thrusters 7 x 2 reps Lift Every 2:00 mins Fran For time: 10 min TC 21 – 15 – 9 reps Thrusters Pull Ups Rx: 42.5 / 30 kg...

Sweat It Out 3 rounds for time: 30 min TC 120 Double Unders 1000m Row 800m Run Rx: As prescribed Masters Rx: 80 Double Unders / 120 Skips...

Mobility: Overhead Chaos AMRAP in 36 mins: 35 Cals 25 Burpees Over DB 40 DB Overhead Squats 40 Pistol Squats 25 Box Jump Overs 35 Sit Ups...