Blog

“Nip in the Air”

With a 10 Minute clock, complete

12 Plate Push Ups

2 G2O

Run 100m w/ plate

10 Plate Push Ups

4 G2o

Run 100…

“Leave you for Dead”

AMRAP 5

5 x Power Clean 205/135

25 x Double Unders

Rest 2 Minutes

AMRAP 5

6 x Deadlifts

12x Box Ju…

“Let ‘Er Rip, Hang Ten”

3 Rounds of

1 Minute each station (Fight Gone Bad Format)

Med Ball Clean 20/14

Push Press 75/55

Box…

“Nine Lives”

AMRAP 5

Sprint 100m

10x Burpees

Rest 1 Minute

AMRAP 3

5 x T2B

10 x Walking Lunge (Alt)

Immediately int…

Partner WOD

“Point Break”

Teams of 2 complete

AMRAP 14

21 x Deadlifts 95/65

15 x Hang Power Cleans

9 x Thrusters

One partne…

“Bodhi Zafa”

Death By Strict Pull Up

*Not a true death by as there is a 12 minute cap* Coaches will have alternate movements…

“100% Pure Adrenaline”

With a 12 Minute clock complete

1 Minute of Box Jumps 30/24

1 Minute of Push Jerks 135/95

2 Minutes of …

“Bell’s Beach”

For Time

5x Squat Cleans 185/125

10x Deadlifts

4x Squat Cleans

10x Deadlifts

3x Squat Cleans

10x Deadl…

“Acid in your Mouth”

For Time

100m Run

50 Double Unders

200m Run

40 Double Unders

300m Run

30 Double Unders

400m Run

20 M…

“See you in Hell”

AMRAP 14

5 x Pull Ups

10 x Push Ups

15 x Air Squats

(shorter version of CrossFit benchmark “Cindy”)…