CROSSFIT "Cash Back" A. 50-35-20-35-50: AbMat Sit-ups After Each Round: 10 Push Press 50 Meter Double Kettlebell Walk * 1 Arm Overhead + 1 Arm at Hang KILOS Barbell 50/35kg Kettlebell 24/16kg [...]

CROSSFIT "Wedding March" For Time: 50 Burpees 1600 Meter Run 75 Hang Power Snatches 30/20kg 1600 Meter Run 100 Meter Walking Lunge

CROSSFIT "Double Knot" For Time: 100 Double Unders 21 Chest to bar Pull-ups 21 Squat Cleans 61/43kg 75 Double Unders 15 Chest to bar Pull-ups 15 Squat Cleans 61/43kg 50 Double Unders 9 Chest [...]

CROSSFIT "Garage War" 3 Rounds For Reps: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls 35/25KG 1 Minute Box Jumps (20") 1 Minute Push Press 35/25KG 1 Minute Calorie Row 1 Minute [...]

CROSSFIT "Sleepy Hollow" Tabata Intervals Row Calories Single Dumbbell Strict Press (Alternate Arms Every Round) Hollow Hold Push-ups Complete All 8 Rounds at Each Station Before Advancing

CROSSFIT "Quarter Zip" Workout Definition AMRAP 25: 400 Meter Run 3 Rounds: 4 Strict Pull-ups 8 Alternating Dumbbell Power Snatches 22.5/15KG 12 Jumping Lunges

Crossfit "Sweat Sixteen" AMRAP 16: 100 Meter Farmers Carry 24/16Kg 15 Toes to Bar 20 Deadlifts 40/25Kg

CROSSFIT "Lactaid" AMRAP 20: 10 Air Squats, 30 Double Unders, 200 Meter Run 20 Air Squats, 30 Double Unders, 200 Meter Run 30 Air Squats, 30 Double Unders, 200 Meter Run 40 Air Squats, [...]

CROSSFIT "Opposite Day" 30-20-10: Power Snatches 40/25kg Push-ups Directly Into… 10-20-30: Clean and Jerks 40/25kg Burpees HOME WOD "Opposite Day" 30-20-10: Alternating Dumbbell Power Snatches Push-ups Directly Into… 10-20-30: Alternating Dumbbell Hang [...]

CROSSFIT "Farmhand" 5 Rounds: 30 Meter Walking Lunge 200 Meter Single Arm Farmers Carry 24/16Kg 30 AbMat Sit-ups HOME WOD "Farmhand" 5 Rounds: 30 Meter Walking Lunge 200 Meter Single Arm Farmers [...]

CROSSFIT "Hellhole" For Time: 50 Power Snatches 50/35Kg "2-2-2-3" Intervals Style: 35 Double Unders 5 Lateral Barbell Burpees Max Power Snatches in Time Remaining HOME WOD “JUMPING JACK FLASH” For time: 50 [...]

CROSSFIT "Space Cadet" 21-18-15-12-9-6-3: Front Squats 40/25KG 200 Meter Run HOME WOD "Space Cadet" 21-18-15-12-9-6-3: Double Dumbbell Squats 200 Meter Run

CROSSFIT "Sand Bar" On the 5:00 x 6 Rounds: 8 Power Clean and Jerks 70/45KG 400 Meter Run 100 Meter Wreck Bag Run ' HOME WOD "SeaWorld" On the 5:00 x 6 [...]

CROSSFIT "eHarmony" For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats *On the Minute: 5 Burpees KILOS 43/29 HOME WOD "eHarmony" For [...]

CROSSFIT "Reverse Psychology" 5 Rounds For Time: 30 Reverse Lunges 250m Row 10 Toes to Bar HOME WOD "Reverse Psychology" 5 Rounds For Time: 30 Reverse Lunges 20 Shuttle Runs 10 Leg [...]

CROSSFIT "Five Below" AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Barbell Burpees 12  Front Squats 40/25Kg Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral [...]

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 [...]

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 [...]

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" [...]

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 [...]