Amrap 6′ 6 power snatch 45/25 Kg 6 burpees lat jumps Rest 3′ Amrap 6′ 6 + 6 Dumbell snatch 20/15 Kg 6 DB Push Press 20/15 Kg Rest 3′ Amrap 6′ 6 BB Squat jumps 45/25 Kg 6 Push ups h/o 3+ Hours After Strength & Conditioning WOD Choose ONE of The Following Sports:  [ Read More ]

Front Squat 5 – 5 – 3 – 3 Met-con 4 RFT 400 mt row/run 21 KB swing 32/24 Kg 15 KTE 9 Ring Dips CFE 3+ hours after CF S&C Choose ONE of The Following Sports: Maximal Effort Required. Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag Bike: 2 mile hill  [ Read More ]

Push Press 3-3-3-3-3 Met-con 7 Rft 100 mt run 7 Plio push ups 7 Front squats 40/25 Kg 7 Box jumps 60/45 cm

CrossFit Games Open – event 11.5 Amrap 20′ 5 Power Clean @ 65/45kg 10 T2B 15 Wall Ball @ 9/6kg

Hang Power Clean 2-2-2-2-2-2 Met-con 1Km Rowing 3 rounds 15 Hang Squat Clean 45/35 Kg 15 Burpees CFE do S&C Wod

Deadlift 2-2-2-2-2-2 Met-con 5 Rounds 5 SDHP 50/30Kg 10 Box jumps 60/45 cm 5 Push Press 50/30 Kg 15 Pull ups rest 90′ after each round 3+ Hours After CF Strength & Conditioning WOD Choose ONE of the Following Sports: Swim: 3x(50m/y + 100m/y + 200m/y) Bike: 3x( 1/2mile + 1 mile+ 2 mile) Run: 3x(  [ Read More ]

Punish your weakness 3 RFT 100 mt run/150 mt row 50 push ups 100 mt run/150 mt row 50 sit ups 100 mt run/150 mt row 50 air squat 100 mt run/150 mt row 50 ”russian” kb swings 24/16 kg CFE Strength and Conditioning  Rest Day Choose ONE of the following sports: Cover as much  [ Read More ]

Back Squat 1 – 1 – 1 Metcon 7 rounds, start every 3min, of 5 Clean & Jerk @ 60/45kg 15 Wall Ball 10 Bar Facing Burpees

Disposable heroes wod 5 RFT 400 mt run 40 mt walking lunges 25 kte 25 push ups h/o 25 burpee pull ups any time you drop from the kte you do 5 burpees

10/1 Hang Power Clean 50/35 kg Rings KTE 1/10 Hang Power snatch 50/35 Kg Ring dips Box Jump CONTEST!! CFE Strength and Conditioning Rest Day Choose ONE of The Following Sports: Swim, Bike, Run, C2 SC: 20 Min LC:60 Min U. 90 Min

Thrusters 3-3-2-2 Met-con Amrap 15′ 4 Pull Ups 8 Push Press 40/25Kg 12 Walking Lunges 40/25 Kg CFE 3+ Hours After Strength & Conditioning WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 5×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace for Run and Swim: Bike  [ Read More ]

Every 30” x 10′ do a Deadlift with 80% 1RM Met-con 150 Push ups for time Any time you rest with chest on the floor you sprint 50 mt

4 x 500 mt rowing 2′ rest Met-con Amrap 10′ 10 KB swings 32/24 Kg 10 Burpees H/O

Power Clean 20′ to establish 1RM Met-con Amrap 20′ 5 Deadlift 80/60Kg 10 Box Jumps 60/45 cm 10 Wall Balls 9/6 Kg 200 med ball run

Met-con 5 RFT 15 Power Snatch 40/25Kg 20 Push ups H/O 250 mt Rowing 3+ Hours After Strength & Conditioning WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 4min on, 3min off 2min on, 30sec off 1min on, 3min off 2min on, 30 sec off 4min on. Done!

Skill:HSPU Met-con: For time: 75 Squats 30 Pull-ups 20 Ring dips 50 Squats 20 Pull-ups 15 Ring dips 25 Squats 10 Pull-ups 10 Ring dips CFE Strength & Conditioning Rest Day Choose ONE Of The Following Sports Swim, Bike Run, C2 Swim: SC: 12min, LC: 15min, U: 35min Bike:SC-LC 60min, U: 80min Run: SC: 20min,  [ Read More ]

Wendler Program 4° week Back Squat 5 @ 40% 5 @ 50% amrap @ 60% Met-con: “DT” 5 rounds x 12 deadlift 9 hang power clean 6 push jerk

Front Squat 2-2-2-2-2 Met – con 7 RFT 7 Thrusters 40/25Kg 7 Pull ups 7 Box Jumps 60/50 cm CFE Rest Day

5 Min AMRAP 5 Ground To Overhead @155lbs 10 Push Ups Rest 3 Min 5 Min AMRAP 10 Single arm Dumbbell Power Snatch @50lbs 5 Burpee Pull Ups Rest 3 Min 10 Kb Swing 24/16 Kg 5 Tuck jumps CFE 3+ Hours After Strength & Conditioning WOD Chose ONE of The Following Sports: All sports  [ Read More ]

GAMES TIME!!! Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24″ box CFE strenght training Dead lift: 5, 3, 3, 3, 1, 1, (pr or fail) 2min Rest between sets Rest 5min 4×3 Box Jumps. Start at high box and add  [ Read More ]