200 meter RunRest (same time as previous run)400 meter RunRest (same time as previous run)600 meter Run … [Read more...] about Tosh
Benchmark Wods
Mikko’s Triangle
1 minute Row1 minute SkiErg1 minute Assault Bike1 minute RestSet a single number of calories and complete that amount of work each minute - every minute. … [Read more...] about Mikko’s Triangle
Assault Lift Pyramid
3-6-9-12-15-12-9-6-3 reps each of:Power Cleans (135/95 lb)Front Squats (135/95 lb)Push Presses (135/95 lb)Calorie Assault Air Bike … [Read more...] about Assault Lift Pyramid
Crash and Burn
10-9-8-7-6-5-4-3-2-1 Reps of each:Deadlifts (300/200 lb)Power Cleans (150/95 lb)Bench Presses (200/135 lb)Pull-UpsCalorie Assault Air Bike … [Read more...] about Crash and Burn
The Hunt
3 Rounds of:10 Toes-to-Bars15 Sumo Deadlift High-Pulls (95/65 lb)15 Push Presses (95/65 lb)10 Bar-Over BurpeesThen, in remaining time:Max Calorie Assault Air Bike … [Read more...] about The Hunt
Assault Breakdown
3 Squat Cleans (135/95 lb)6 Thrusters (135/95 lb)9 Bent Over Rows (135/95 lb)15 Push-Ups18 Russian Twists (25/15 lb)21 calorie Assault Air Bike … [Read more...] about Assault Breakdown
The 555 Standard
15 Air Squats15 Burpees15 Hand Release Push-Ups … [Read more...] about The 555 Standard
Broken Arrow
150 Air Squats100 Push-Ups50 Strict Pull-Ups10 mile Bike3 mile Run1,000 Double-Unders150 Air Squats100 Push-Ups50 Strict Pull-UpsWear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups) … [Read more...] about Broken Arrow
CrossFit Total
Back SquatShoulder PressDeadlift … [Read more...] about CrossFit Total
Beowulf
1,000 meter Row800 meter Run50 Ring Dips100 Pull-Ups150 Jumping Ball Slams800 meter Run1,000 meter Row … [Read more...] about Beowulf