Crossfit "Flex Seal" 16 Rounds: 20 Seconds Deadlifts 61/43Kg 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest HOME WOD "Flex Seal" 16 Rounds: 20 Seconds Dumbbell Deadlifts 10 Seconds Rest 20 Seconds Sit-ups 10 Seconds Rest

CROSSFIT "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air Squats 1600 Run KILOS Optional Weight Vest: 9/6 HOME WOD "Half-Murph" For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run

CROSSFIT "Toe to Toe" 2 Rounds For Time: 800 Meter Run 60 Wallballs (20/14) 400 Meter Run 40 Box Jumps (24"/20") 200 Meter Run 20 Toes to Bar HOME WOD "Mirror Effect" On the 0: 1600m Run On the 10: 100 Burpees On the 20: 1600m Run

CROSSFIT "90 Shiny" 21-15-9: Power Cleans 60/40Kg 50 Double Unders After Each Round Directly Into… 21-15-9: Front Squats 60/40Kg 50 Double Unders After Each Round HOME WOD "90 Shiny" 21-15-9: Dumbbell Power Cleans 50 Double Unders After Each Round Directly Into… 21-15-9: Dumbbell Front Squats 50 Double Unders After Each Round [...]

CROSSFIT "Grip Don't Trip" 100 Air Squats, 100 Meter Farmers Carry 50 Sit-ups, 100 Meter Farmers Carry 80 Air Squats, 100 Meter Farmers Carry 40 Sit-ups, 100 Meter Farmers Carry 60 Air Squats, 100 Meter Farmers Carry 30 Sit-ups, 100 Meter Farmers Carry 40 Air Squats, 100 Meter Farmers Carry 20 Sit-ups, 100 Meter [...]

CROSSFIT "Encore" On the 5:00 x 2 Rounds: 21 Over-and-Back Barbell Hops 12 Thrusters 50/35 Kg 21 Over-and-Back Barbell Hops 9 Clean and Jerks 50/35Kg 21 Over-and-Back Barbell Hops 6 Power Snatches 50/35Kg On the 5:00 x 2 Rounds: 21 Over-and-Back Barbell Hops 6 Power Snatches 50/35Kg 21 Over-and-Back Barbell Hops 9 Clean and [...]

Crossfit "Heldum" For Time: 400 Meter Run 21 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 18 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 15 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 12 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 9 Chest to [...]

CROSSFIT "Ceiling Fan" For Time (15 Minute Cap): 21 Clean and Jerks 70/45KG 100 Double Unders 21 Clean and Jerks 70/45KG On the Minute: 7 Wallballs (20/14) HOME WOD "Ceiling Fan" AMRAP 15: 20 Single Dumbbell Alternating Power Snatches 40 Double Unders 20 Single Dumbbell Overhead Reverse Lunges 40 Double Unders [...]

CROSSFIT "Riggs" Workout Definition 10 Rounds For Time: 200 Meter Run 1 Power Snatch 70/45 3 Bar Muscle-ups 5 Strict Handstand Push-ups HOME WOD "Den" Workout Definition 10-9-8-7-6-5-4-3-2-1: Dumbbell Clusters 200 Meter Run

CROSSFIT "Bubbles" Workout Definition AMRAP 12: 8 Barbell Facing Burpees 25 Double Unders HOME WOD "Bubbles" Workout Definition AMRAP 12: 10 Burpees 25 Double Unders