NarF On an 18:00 clock: - RX - On an 18:00 clock: 9-15-21 reps for time of: Pull-ups Thrusters (65/95 lb) In the remaining time: Build to a heavy single thruster - Take the bar from the floor. - INTERMEDIATE - On an 18:00 clock: For time: 9-12-15 Pull-ups 9-15-21 Thrusters (55/75 lb) In the...Read More

Steak and Pudding - RX - In teams of 4: 1:00 max-cal air bike, each athlete - Rest 2:00 between athletes. - Each athlete has one attempt to accumulate as many calories as possible in 1:00. Rest 5:00 AMRAP 10 with a partner: Burpee box get-overs (48/48 in) - Share the work as desired. -...Read More

260607 - RX - For time: 6 rope climbs (15/15 ft) 150-m DB farmers carry shuttles (50/70 lb) 21 DB deadlifts (50/70 lb) 21-cal bike 4 rope climbs 100-m DB farmers carry shuttles 15 DB deadlifts 15-cal bike 2 rope climbs 50-m DB farmers carry shuttles 9 DB deadlifts 9-cal bike - INTERMEDIATE - For...Read More

260606 For time: - RX - For time with a partner: 60-50-40-30-20 Sumo deadlift high-pulls (55/75 lb) 150-120-90-60-30 Handstand walk feet -- Split the work as desired. - INTERMEDIATE - For time with a partner: 60-50-40-30-20 Sumo deadlift high-pulls (35/45 lb) 75-60-45-30-15 Handstand shoulder taps -- Split the work as desired. - BEGINNER - For...Read More

260605 - RX - For time: On a 2:30 clock: 20 front squats (65/95 lb) 12 burpees over the bar On a 2:30 clock: 16 front squats (95/135 lb) 12 burpees over the bar On a 2:30 clock: 12 front squats (125/185 lb) 12 burpees over the bar On a 2:30 clock: 8 front squats...Read More

260604 For time: - RX - 3 rounds for time: 30 wall-ball shots (14/20 lb) 90 double-unders - INTERMEDIATE - 3 rounds for time: 30 wall-ball shots (10/14 lb) 45 double-unders - BEGINNER - 3 rounds for time: 15 wall-ball shots (10/14 lb) 90 single-unders - MASTERS 55+ - 3 rounds for time: 30 wall-ball...Read More

Pre-workout strength Every 3:00 x 5 sets: 5 push presses - Build in load. 260603 - RX - AMRAP 7: 1-2-3-4-5, etc. Strict pull-ups Push presses (105/155 lb) - INTERMEDIATE - AMRAP 7: 1-2-3-4-5, etc. Strict pull-ups Push presses (65/95 lb) - BEGINNER - AMRAP 7: 1-2-3-4-5, etc. Ring rows Push presses (35/45 lb) -...Read More

260602 - RX - For time: 1,000-m run 200-m row 800-m run 400-m row 600-m run 600-m row 400-m run 800-m row 200-m run 1,000-m row - INTERMEDIATE - Same as Rx'd - BEGINNER - For time: 800-m run 200-m row 600-m run 400-m row 400-m run 600-m row 200-m run 800-m rowRead More

260601 - RX - 4 x AMRAP 3: 21 AbMat sit-ups 15 box jump-overs (20/24 in) 9 squat cleans (95/135 lb) Max toes-to-bars in remaining time - Rest 3:00 between AMRAPs. - INTERMEDIATE - 4 x AMRAP 3: 21 AbMat sit-ups 15 box jump-overs (16/20 in) 9 squat cleans (65/95 lb) Max toes-to-bars in remaining...Read More

260531 Active recovery session: 5:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slam (10/15 lb) 5:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 5:00 run, row, bike, or ski 2:00 banded shoulder stretch/side 1:00 hand-to-hand kettlebell swings (26/35 lb) 5:00 run, row, bike,...Read More