A. Every 7 minutes, for 28 minutes (4 sets) for times: 400 Meter Run 30 Kettlebell Deadlifts (24/16 kg) 20 Goblet Squats (24/16 kg) 10/7 Calorie Assault Bike/Row/Ski Erg or 20 Burpees or 50 Double Unders Motivation: Sports teaches you character, it teaches you to play by the rules, it teaches you to know what […]

A. Every 3 minutes, for 15 minutes (5 sets): Clean + 2 Front Squats *Sets 1-3 = 1 rep @ 70% of 1-RM Clean *Sets 4-5 = 1 rep @ 80% B. Every minute, on the minute, for 12 minutes: Minute 1 – 10 Chest-to-Bar Pull-Ups Minute 2 – 20 Alternating Front-Racked Kettlbell Reverse Lunges […]

A. Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Dumbbell Bent Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds B. Five rounds for time of: […]

A. Five sets of: Back Squat x 3 reps @ 85-90% Rest 2 minutes B. “Karen” For time: 150 Wall Ball Shots (9/6 Kg) Compare results to November’s Score. Motivation: Solo chi rischia di andare troppo lontano avrà la possibilità di scoprire quanto lontano si può andare. (Thomas Stearns Eliot)  

A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from 2″ Below the Knee (pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. […]

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors For time: Run 700 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 10 Chest to Bar) 8 Strict Handstand Push-Ups 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 700 Meters immediately followed by… Three rounds of: 10 Pull-Ups […]

A. In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run (together) 80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners) 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single-Arm Kettlebell/DB Push Presses (10/10/10/10 – […]

A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups or Butterfly Practise or Kipping Practise for  2-5 reps Station 2 – Handstand Walk x 10 meters or Handastand Marching or Handastand Practise with hold (from Wall Climb if difficult) Station 3 – L-Sit x 45-60 seconds B. Complete as […]