Max Reps

Double Dragon

Teams of 2: Amrap 7: 100 cal row Max reps C&J (135/95) Rest 3 min Amrap 6: 80 cal row Max reps Power snatch (115/85) Rest 3 min. Amrap 5: 60 cal row Max Thrusters (95/65)

Cupid Shuffle

Warm up: coaches choice 5 rounds for max reps: 1 min max calorie row 1 min max power cleans (135/95) 1 min max rep burpees Rest 1 min Our Friday Night Lights Intramurals in the Open Season is off to a good start! Sign up soon at games.crossfit.com (Affiliate: Atomic CrossFit and Team: Atomic CrossFit) […]

The Ghost

Every 3 min for 15 minutes: Front Squat x 4 3 rounds for max reps, 1 minute on, 1 minute off: Wall ball (20/14) Push ups DB box step ups (24/20)(40/30)

Chitty Chitty Bang Bang

EMOM 12 min: Min 1 – 1 rope climb( or 1 min technique work) Min 2 – 30 sec HS hold (wall or partner assisted) Min 3 – 30 sec hollow rock/hold For max reps 3 sets of: 2 min max calorie row Rest 1 min 2 min max strict hspu Rest 1 min 2 […]

Curtain Call

4 sets of: Front squat x 3 @ 75-80% Rest 2 min 4 rds for max reps 60 sec max cal row 60 sec max DB step ups (24/20) 60 sec max abmat sit-ups 60 sec rest * advanced athletes encouraged to use assault bike. For the step ups choose a weight that is challenging […]

Paper Trail

Every 4 min for 20 minutes: Back squat 5 reps @ 60% 4 reps @ 70% 3 reps @ 80% 2 reps @ 85% Max reps @ 85% For max reps/meters 2 min row for max meters Rest 60 sec 2 min max box jump overs (24/20) Rest 60 seconds 2 min max DB thrusters […]

Danny BroFlex 160215

WOD c/o of CrossFit.com 3 Rounds Max Reps at each round 0:00 – 2:00 Run 400m meters then Max Double Unders 2:00 – 3:00 Dumbbell Push Jerk (35 lb) 3:00 – 4:00 Pull-Ups 4:00 – 5:00 Dumbbell Hang Squat Cleans (35 lb) Rest 5 minutes between rounds

Turnt Up

3 rounds for max reps, working in 1 minute on, 1 minute off intervals Wall ball (20/14) Hang Power clean (135/95) Box jump overs (24/20) Burpees to 6″ target

Mack Truck

Deadlift Max Reps in 6 Minutes @ 75% AMRAP 8 Minutes 10 Box Jumps (24″/20″) 5 WallBall Shots (20/14) – 10′ Target

Leave Me Alone

Max reps in 2 minutes for the following in this order: Push Press (75% 1 RM) Rest 4 Minutes Front Squats (75%1 RM) Rest 4 Minutes Sit-ups Rest 4 Minutes Wallball (20)(14)