5 sets for max weight: 5 rounds of: 1 x Power Clean 1 x Squat Clean 1 x Hang Squat Clean Goal is to complete all 5 rounds without resting the bar on the ground with as much weight as possible If you are successful, you MUST increase weight on[…]
Read More »The Ghost workout is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight. Ghost 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest
Read More »Teams of 2 complete 250 Double Unders 150 Air squats 800m Run together carrying one Kettle bell 53/35 80 Kettle Bell Swings 53/35 80 Ab Mat Sit ups 200M Farmers carry Together 70,53 switch as needed
Read More »Emom x 10 Back Squats 3 reps adding 5lb every minute start with 45% of 1 rm Wod 3 Rounds for time 10 Push Press 95,65 10 T2B 10 Box Jumps 30,24
Read More »For time: 30 Hang Power Cleans (155/95) Run 600 meters 20 Hang Power Cleans (175/125) Run 400 meters 10 Hang Power Cleans (205/155) Run 200 meters
Read More »Wod On a 3 minute clock complete: Run 400 meters (scale as needed to keep under 2 minutes i.e. 300 meters) Max Burpees in remaining time rest 2 minutes On a 3 minute clock complete: Row 500/400 meters Max Wall Balls 20/14 in remaining time rest 2 minutes On a[…]
Read More »Wod AMRAP 20 Class divides into 2 Teams 10 Calorie Assault Bike 50 Meter Sled Push (135/90) 200 Meter Run Funnel Style: As station in front of you clears you enter
Read More »Teams of 2 Complete 1 Mile Run 50 Box Jump overs 24,20 50 Over head Walking Lunges 45,25 50 HR Push ups 800m Run 50 Dead Lifts 185, 125 50 Kettle Bell Swings 53,35 50 Burpees 400m run 50 Wall Balls 20,14 100m Buddy Carry
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