10 Minute Cap: Floor press 1 rep Max 5 Minute AMRAP: Over the Box, Box Jumps

“Freddy’s Revenge” 5 Rounds: 5 Shoulder to Overhead 165/ 110 10 Burpees

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up

For Time: 9-15-21 Overhead Squat 95/65 Knees-2-Elbows

“Hidalgo” for time: 2 mile run 2 Minute rest 20 Squat cleans @ 135/95 20 Box jumps 24″/20″ 20 Walking lunges w/ plate overhead 45/35 20 Box jumps 24″/20″ 20 Squat cleans @ 135/95 2 Minute rest 2 Mile run Read More …

2012 CrossFit worldwide open WOD 1 7 minute AMRAP: burpees to a 6″ target

“Fight gone bad” 3 Rounds for time: wall balls 20lb/14lb SDHP @ 75/55 Box jumps 20″/16″ Push press @ 75/55 Row 1 minute rest 1 minute at each station, score is total reps for the 3 rounds.  

Pre-wod, for time: 50 double unders 25 burpees 50 double unders ———————— 10 minute time cap: 3 rep max thruster

100 Hang cleans @ 95/65 Penalty for dropping the bar is 200 meter run

For time: 100 sit-ups 800 meter run 50 Pull-ups