Teams of 4.

Buy-In: 100 Calorie Bike/Row

2 Rounds:
24 Pullups
24 Pushups
24 Power Clean & Jerks (135/85)
48 HSPU
96 Burpees
384 Single Unders

Buy-Out: 100 Calorie Bike/Row


24Nov

Black Friday

Teams of 3.

AMRAP 25 Minutes-
3-6-9… Thrusters (65/35)
3-6-9… Knee Tucks
1-2-3… Rope Climb

*Modified Schedule Today:
8AM CrossFit Class
9AM CrossFit Class
–Book in GoTeamUp!


Teams of 2.

“The Turk”
For Time-
100 Box Jumps (24″/20″)
100 Jumping Pullups
100 Hang Power Cleans (55/35)
100 Walking Lunge
100 Knee Tucks
100 Push Press (55/35)
100 Pushups
100 Wall Balls (14/10)
100 Burpees
200 Single Unders

*Modified Schedule Today:
8AM CrossFit Class
9AM CrossFit Class
–Book in GoTeamUp!


22Nov

Gut Punch

Strength Training:
6 Rounds-
2 Hang Power Cleans
3 Power Jerks
@ 65-75%

Metabolic Conditioning:
4 Rounds-
15 Burpees to Plate
10 Walking Lunge (25/15)
5 Box Jump Overs (24″/20″)


Strength Training:
5 Rounds-
4 Front Squats @ 70%

Metabolic Conditioning:
AMRAP 12 Minutes-
240 Single Unders
60 Wall Balls (14/10)
20 Pullups
20 Pushups