December 30, 2018

With a partner...

509m Row
120 Thrusters 95/65
100 Double Unders
120 Pull-ups
100 Double Unders
120 Cleans 95/65
100 Double Unders
120 Ring Push-ups
100 Double Unders
120 Backsquats 95/65
509m Row  

December 29, 2018

For Time:

50 Slamballs 50/30
60 ft Handstand walk/ 5 wall walks
50 Dumbbell hang Cleans 50/35
60 ft Handstand walks/ 5 wall walks
50 Wallballs 20/14
60 ft Handstand walks/ 5 wall walks
50 Kettlebell swings, 1.5/1 

December 28, 2018

10 ROUNDS

5 BOX JUMP OVERS, 24/20"
7 CALORIE BIKE OR ROW
9 BURPEES

December 27, 2018

30-20-10
PULL-UPS
15-10-5
FRONT SQUATS, 185/135

December 26, 2018

Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges 

December 24, 2018

"12 Days of CrossFit"
12 Rounds for time of:
1 Squat Snatch, 155/105 lbs
2 Box jumps, 30/24"
3 Push Press
4 Toes to bar
5 Hang Power Cleans
6 Hand release Push ups
7 Deadlifts
8 GHD Sit-ups
9 Kettlebell swings, 2.0/1.5 pd
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpees 

December 20, 2018

5 SETS OF...

(3 ROUNDS

5 PULL-UPS

10 PUSH PRESS, 45/35)

* REST :30 AFTER EVERY SET

December 20, 2018

50-40-30-20-10

MEDBALL SQUAT CLEANS, 20/14

BOX JUMPS, 24/20"

December 18, 2018

4 ROUNDS

50 DOUBLE UNDERS

20 RING DIPS

20 BURPEES

December 18, 2018

5 ROUNDS

EVERY 2 MINUTES:


15/12 CALORIE ON ASSAULT BIKE
AMRAP SLAMBALLS, 50/30
*rest 1 minute between rounds      

Please reload

Recent Posts
Follow Us
  • Facebook Basic Square
  • Instagram Social Icon
  • Twitter Basic Square
  • Google+ Basic Square
Archive
Please reload