Three rounds for time of: Bike Sprint; 2 minutes 20 Pull-ups 20 Dips. Rest 2 minutes. Notes: 1. Go as hard and fast as you can on the bike sprint. 2. Do as many of the pull-ups and dips as you can without assistance. 3. Absolutely no break until the dips are completed. … [Read more...] about Monday 010813
Run/Running
Wednesday 010718
Run 800 meters Deadlift 15-12-9-6-3-1 reps, max load @ each set Run 800 meters Note: 1. Rest only one minute between first 400 meters and Deadlift. 2. Rest one minute between sets. 3. Start second 400 meters one minute after last Deadlift set. 4. Max efforts on runs and lifts! 5. Submit run times, lift loads, and body weight. … [Read more...] about Wednesday 010718
Tuesday 010710
Complete as many rounds in 20 minutes as you can of: 400 meter Run 10 L pull-ups Can you run a 1:30 400-meters then perform 10 L pull-ups ten times in twenty minutes? If you can you are CrossFit!! … [Read more...] about Tuesday 010710
Friday 010706
Run 400 meters 15 Knees to Elbows Squat 15 Rep max weight, 15 reps, off 10" box 15 Knees to Elbows Squat 10 Rep max weight, 10 reps, off 10" box 15 Knees to Elbows Squat 5 Rep max weight, 5 reps, off 10" box Run 400 meters, repeat starting run time … [Read more...] about Friday 010706
Saturday 010623
Three rounds for time of: 5 Muscle-ups 400 meter Run Notes: 1. If you can't do a muscle-up substitute ten slow pull-ups and ten slow dips for each muscle up. … [Read more...] about Saturday 010623
Monday 010625
Three rounds of: Two minute sprint on stationery bike. Two minutes of sit-ups. Two minutes of dips. Two minutes of rest … [Read more...] about Monday 010625
Monday 010618
Hang from bar and touch knees to elbows, 15-12 and 9 reps. 20 Dips Run 400 meters, max effort. With no rest between deadlift and pull-ups with only 60 seconds rest between superset: Deadlift 15 reps (body weight)/Pull-ups 15 reps Deadlift 12 reps (body weight)/Pull-ups 12 reps Deadlift 9 reps (body weight)/Pull-ups 9 reps Run 400 meters, max effort. 20 Dips Hang form bar and … [Read more...] about Monday 010618
Saturday 010616
For time: 50 Sit-ups Standing two minute sprint on stationary bike Push-press, 1/3 body weight 21 reps Standing two minute sprint on stationary bike Push-press, 1/3 body weight 15 reps Standing two minute sprint on staionary bike Push-press, 1/3 body weight 9 reps 50 Sit-ups … [Read more...] about Saturday 010616
Thursday 010614
Three rounds for time of: 20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs. 20 Push-ups, as few sets as possible. 20 Pull-ups, as few sets as possible. 20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers meet above hips joint. No trunk flexion). … [Read more...] about Thursday 010614
Tuesday 010605
Run 1 mile 5 rounds for time of: 15 Back Extensions 15 Knees to Elbows 50 Thrusters from 10" box with dumbbells. Don't stop or pause; pump them out. Go as heavy as you can! … [Read more...] about Tuesday 010605