Strength:
Bench Press 

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New Set Every 2:00

Metcon:

As Many Rounds and Reps as Possible In 12 Minutes:

2-4-6-8-10….

Hand Release Push-ups

Row Calories

Dumbbell Suitcase Reverse Lunges (50’s/35’s)

L-2 Extra Credit:

Choose one of the following Rep …

Metcon:

For Time:

20 Double Unders

2 Hang Power Snatches (95/65)

40 Double Unders

4 Hang Power Snatches

60 Double Unders

6 Hang Power Snatches

80 Double Unders

8 Hang Power Snatches

100 Double Unders

10 Hang Power Snatches

 …

Strength:

Back Squat

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New Set Every 2:00

Metcon:

5 Rounds

On the 4:00 

9 Burpee Box Jumps (24/20”)

12/9 Calorie Bike

15 Front Squats (95/65)

• Score time from each interval

(Deload week, moderate intensity + a …

Metcon:

5 Rounds

For Reps:

:45 Row Calories

Rest :30

:45 Ab Mat Sit-Ups

Rest :30
:45 Farmers Carry Every 16’ = 1 Rep (53/35’s)

Rest :30

:45 Ball Slams (30/20)

Rest :30

…

“Warpath”

For Time:

800m Run

6 Rounds “The Chief” (135/95)

400m Run

4 Rounds “The Chief” (135/95)

200m Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” (a CrossFit benchmark WOD) is 3 Power Cleans, 6 …

Strength:

Strict Press 

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New Set Every 2:00

Metcon:

As Many Rounds and Reps As Possible In 12 Minutes:

2- Burpee Pull-Ups

4- Strict Dumbbell Press (50/35’s)

8- Box Jumps (24/20”)

RX+

As Many Rounds and Reps As …

Metcon:

For Time:

1600m Row 

800m Sled Drag (90/70) 

400m Farmers Carry (53/35’s) 

200m Sandbag Carry (100/60) 

100m Walking Lunge (down and back 4x on our 40’ lanes)

…

Strength: 

Deadlift

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New Set Every 2:00

Metcon:

For Time:

21 Deadlifts (185/125) RX+ (225/155)

Run 200m

5 Wall Climbs

Run 200m

15 Deadlifts

Run 200m

3 Wall Climbs

Run 200m

9 Deadlifts

Run 200m

1 Wall Climb…

“Team Tuesday”

For Max Reps With A Partner

0:00 – 5:00 – Row For Calories

5:00 – 10:00 – Goblet Squats

10:00 – 13:00 – Rest

13:00 – 18:00 – Burpee Jump onto 45 lbs plate

18:00 – 23:00 – …

Strength:

Front Squat 

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New Set Every 2:00

Clean + 1 Front Squat + Jerk

5 x Complex

New Set Every 2:00

Progressive

Metcon:

21 Minutes

Every Minute On The Minute:

#1 – 18/14 …