Monday For time: Run 800 meters 10 rounds of the couplet: Handstand push-up, 10 reps One legged squat, 10 reps Run 800 meters Tuesday Deadlift 1-1-1-1-1-1-1 reps Wednesday For time: Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15…Read More
Monday Clean and Jerk 1-1-1-1-1-1-1 reps Tuesday For time: Run 800 meters 10 rounds of the couplet: Pull-up, 10 reps Ring dip, 10 reps Run 800 meters Wednesday Five rounds for time of: Handstand walk 25 yards 50 Squats Thursday Snatch 1-1-1-1-1-1-1 reps Friday 10-9-8-7-6-5-4-3-2-1 reps of the triple…Read More
Monday Five rounds for time of: 45/35 pound barbell Overhead walking lunges, 50 feet 21 Burpees Tuesday 155/105 pound Squat Clean and Jerk, 30 reps Wednesday For time: Run 800 meters 10 rounds of the couplet: Knees to elbows, 10 reps Hug-a-twinky, 10 reps Run 800 meters Thursday "Pheezy" Thre…Read More
Monday: With a partner row 3000m, alternate every 500m: - Total weight for team thrusters is score - Thrusters can start when your partner starts rowing Tuesday: Linear Tabata 8 tabata rounds of: Burpees, SDLHP 52/35, Push ups, Kettlebell Swings 52/35, Abmat Sit ups, Air Squats Wednesday: 5 Rounds f…Read More
Monday: 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75/50 25 push-ups 50-ft. front-rack lunge, 75/50 Tuesday: “Robbie" Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 ascent Wednesday: 3 rounds for time of: 20 one-legg…Read More
Everyone thinks of CrossFit as an exercise routine made strictly for athletes, or as a form of group exercise that can only be done by former athletes. We’re here to tell you that simply isn’t true, and CrossFit is a great way to get in shape — especially for non-athletes! You'll experience we…Read More
Monday: Tabata this Tuesday: 3 rounds for time with 2 minute rest between each round Run 1 lap 21 thrusters Run 1 lap 15 chest to bar pull-ups Wednesday: Deadlift 5 rep max, 3 rep max and 1 rep max Warm down 2 minutes of burpees to 1 foot target Thursday: 20 min amrap: Farmers carry 35/25 1 lap 5 hs…Read More
Monday: Row 42,000 Meters. :) (just kidding unless you are bill) Snatch balance 5x3 increasing load every set For time: 15 min cap 30-24-18-12-6 Sit ups Dumbbell snatch 50/35 Mountain climber knee to elbow SDLHP 32/20 (with kettlebell) Challenge: Practice Overhead squat For time: 30-24-18-12-6 Sit u…Read More
Monday: 12 Rounds for time: 1 lap 7 kettlebell swings 24/16/8 or row 150 Tuesday: Front Squat 1 rep max Wednesday: 8 Rounds for time 8 Chest to Bar Pull ups 8 Deadlift 225/155 Thursday: 18.1 20 min for time: 8 toes to bar 10 Dumbbell hang clean 14 cal row. Friday: Linear tabata: 8 Linear Tabata roun…Read More
Monday: 4 count warm up (push ups, flutter kicks, mountain climbers, perfect jumping jacks) 5, 10, 15 hand off count every round 5 rounds for time with partner: Pick down and back 200m to cone or row 250m partner holds 45/35 plate over head (if shoulder tight barbell) *any break in overhead form res…Read More
