A) Strength Every 2 min for 4 Rounds 4 Deadlift @ 87,5% B) Conditioning 2 Rounds 500 mt Run 80 Double Unders 30 Lunges OH ( 30 / 20 ) cap 12 min   ENDURANCE/SPARTAN 19:30 Workout 1 For Time: 60 double unders 200 meter run 15 burpee box jumps (24/20) 15 kettlebell swings (2pd/1.5pd) […]

A) Strength Every 2 min for 5 Rounds 4 Tempo Front Squat 3 sec lift with 3 sec negative B) Conditioning AMRAP 15 min 200 mt Run 25 Wall ball Max set UB T2b

A) Strength Skill HSWALK B) Conditioning 20 Devil Press ( 22,5 / 15 ) 30 Box Jump Over 40 Db Thruster cap 10

A) Strength every 2 min for 5 Rounds 5 Deadlift @ 77,5% B) Conditioning EMOM 15 min Max Double Unders 12 clean & Jerk ( 50/35 ) 5 Bar Muscle ups

Team of 2 AMRAP 25 min / one rounds each 1 Rope Climb 3 Ring Dip 5 Kb Swing 20 Double Unders

A) Strength Every 2 min for 4 Rounds 4 Deadlift @ 85% B) Conditioning 30/25 Cal Row 20 Clean & Jerk ( 70/50 ) 50 Toes to bar rest 3 min 30/25 Cal Row  20 Power Snatch 40 Chest to Bar cap 17 min

A) Strength EMOM 12 min 30” Hs Hold / Free Hs 10/15 Pendlay Row 30” Lsit on Ring B) Conditioning Nasty Nancy Scaled ( CrossFit Games event 5 ) 5 Rounds 500 mt Run 15 Over head Squat ( 60/45 ) 15 Bar facing Burpees

A) Strength Skill: Ring Muscle ups B) Conditioning HAPPY BIRTHDAY COACH MATTEONE 3 Rounds 6 Floor Press  6 Power Clean 6 Ring Muscle ups rest 4 min 3 Rounds 5 Floor Press 5 Power Clean 5 Ring Muscle Ups rest 4 min 4 Floor Press 4 Power Clean 4 Ring Muscle Ups (RX: 80/50kg) cap […]

A) Strength Every 2 min for 5 Rounds 5 Deadlift @75% B) Conditioning AMRAP 14 min 30 Alt Single DB Step Up ( 22,5/15 ) 30 Double Unders 30 Alt DB Snatch 20 Hspu

A) Strength Every 2 min for 6 rounds 5 Back Squat 2” bottom position B) Conditioning 50 Power Snatch ( 40/25 ) 7 toes to bar EMOM starting at 0:00 cap 7 min