WODs

WOD 18.3.13 4 RFT 8/8 Kettlebell single arm snatch + overhead lunge (See vid) 8/8 Kettlebell swings (Russian) 16 Lateral burpee jump (over KB) ...

Unscored WOD: 8 mins, Every 30 secs alternating: 4 strictest pullups, 4 strictest pike pushups. Scored WOD: 8 Min AMRAP 8/8 jumping lunges 4/4 heavy db snatches. ...

8 Minute Tabata of Thrusters / Strictest Pull Up (20:10 intervals.) Rest 2 Minutes 8 Minute Tabata of Thrusters / Strictest Pull Up (20:10 intervals.) Score = Thrusters + Pull Ups Deconstructed Fran ...

15/15 Pistols (Can do heels elevated.) 15 Pull Ups 15 DE Push Ups 15 Burpees on to Plate 4 RFT ...

8 Min AMRAP 5 DB Power Cleans 6 DB Front Squats 7 DB Push Press Every time you put the weights down you do 5 Nurpees Rest 3 min AMRAP Swings 4 Minutes Score = AMRAP/AMRAP ...

CrossFit Total: You have 30 minutes to warm up ans find your 1 RM in the following: Total KG of: Overhead Press Back Squat Deadlift Then for Time: 50 Nurpees 50 Heavy Ball Slams 50 Hand Release Push Ups (No you cannot combine nurpees with push ups, asshole.)...

12 Minutes Ascending Rounds: 3 SB Clean and Press 3 SB Front Squats/Zercher 3 Lateral SB Burpees Then 6,6,6. Then 9,9,9. Then 12,12,12. Rx 25+/15+ ...