Overhead Squat 5-5-5-5 Post max load to comments Remember to get some lighter reps to warm-up BEFORE starting with the 5 reps.

“Helen” 400m Run 21 Kettlebell Swings (1.5 pood) 12 Pull-ups 3 rounds Post time to comments

Hanging Power Cleans 3-3-3-3-3 Post max load to comments

“Redneck Storm Shelter” 5 rounds for time of: Run 400m10 Burpees20 Squats30 Sit-ups Post time to comments

Hanging Power Snatch 3-3-3-3-3 Post max load to comments

2 rounds for time of: Run 800m 40 Push-ups Run 800m 40 Sit-ups Run 800m 40 Squats Post time to comments

“CrossFit Total” Back Squat – 1 rep max Shoulder Press – 1 rep max Deadlift – 1 rep max Unlike the CFT’s we have done in the past with doing only 3, 1 rep attempts; CFHQ has now adapted to allowing more sets in order to get to your true 1 rep max. If you […]

Three rounds for time of: Run 800m 50 Pull-ups Post time to comments

“Annie, are you OK?” (modified) 21-18-15-12-9 rep rounds Row 500m or Run 400m Dumbell Thrusters (35/25) Sumo Deadlift Highpull (35/25) Burpees Ball Cleans (20/12) Wall-Ball Shots (20/12) For Time Note: You row or run at the beginning of each round. Post time to comments

4 rounds: Sprint 800m walk 400m Post total sprint time to comments “total sprint time” is the total time doing 800’s OR Rest