Crossfit
cindy - 20 minute amrap of:
5 x pull-ups
10 x press-ups
15 x air squats
Sweat
the seven - 7 rounds for time of:
7 x handstand push-ups
7 x thrusters 60kg/42.5kg
7 x knees to elbow
7 x deadlifts 110kg/77.5kg
7 x burpees
7 x kettlebell swings 32kg/24kg
7 x pull-usp
Crossfit
ogar - 14 minute amrap of:
3 x power snatch 60kg/40kg
1 x muscle-up
12 x wall ball
Sweat
4 rounds for time of:
400m x run
20 x clean & jerk 60kg/40kg
15 x front squats 60kg/40kg
10 x muscle-ups
Crossfit
15 minute amrap of:
25 x wall balls
50 x press-ups
100 x thrusters 20kg/15kg
50 x calorie row
25 x box jumps
Sweat
15 minute amrap of:
25 x wall balls
50 x press-ups
100 x thrusters 20kg/15kg
50 x calorie row
25 x box jumps
-5:00 rest-
15 minute amrap of:
25 x pull-ups
50 x air squats
100 x kettlebell swings 24kg/16kg
50 x double-unders
25 x toes to bar
Crossfit
Fight Gone Bad
3 rounds of - 1 minute on each station:
wall balls
sumo deadlift high pull 35kg/25kg
box jumps 20"
push press 35kg/25kg
row calorie
-1:00 rest-
Sweat
Zeus
3 rounds for time of:
30 x wall balls
30 x sumo deadlift high pull 35kg/25kg
30 x box jumps 20"
30 x push press 35kg/25kg
30 x row calorie
30 x press-ups
10 x back squats at bodyweight
Crossfit
16 minute alternating emom of:
1 - 5 x power snatch + 5 x overhead squats 50kg/35kg
2 - 15/12 x calorie row
Sweat
*each workout is 4 rounds of: 2 minutes on / 1 minute off*
1) 15/12 x calorie row
remaining time - max burpee over rower
-4:00 rest-
2) 12/10 x calorie bike
remaining time - max clusters 60kg/40kg
-4:00 rest-
3) 15/12 x calorie ski
remaining time - max dumbbell thrusters 20kg/15kg
Crossfit
4 rounds of:
3 minute amrap
5 x power cleans 60kg/40kg
4 x shoulder to overhead 60kg/40kg
3 x bar facing burpees
-1:00 rest-
Sweat
12 minute amrap of:
2 x muscle-ups
4 x handstand push-ups
8 x kettlebell swings 32kg/24kg
-4:00 rest-
12 minute amrap of:
20 x wall balls
20 x double-unders
20 x ball slams
-4:00 rest-
12 minute amrap of:
20 x 1 arm dumbbell hang clean & press 22.5kg/15kg
20/15 x calorie row
20 x press-ups
Crossfit
16 minute alternating emom of:
1 - 2 x bear complex 70kg/50kg
2 - max burpee over bar
3 - 1 x round of dt 70kg/50kg
4 - max burpee over bar
Sweat
16 minute alternating emom of:
1 - 2 x bear complex 70kg/50kg
2 - max burpee over bar
3 - 1 x round of dt 70kg/50kg
4 - max burpee over bar
-5:00 rest-
16 minute alternating emom of:
1 - max calorie row
2 - max calorie ski
3 - max calorie bike
4 - max pull-ups
Crossfit
15 minute amrap of:
10 x hang power snatch 40kg/30kg
10 x overhead lunge 40kg/30kg
10 x right arm dumbbell hang clean & jerk 22.5kg/15kg
10 x left arm dumbbell hang clean & jerk 22.5kg/15kg
10 x toes to bar
Sweat
10 minute amrap of:
10 x hang power snatch 40kg/30kg
10 x overhead lunge 40kg/30kg
10 x calorie ski
-4:00 rest-
10 minute amrap of:
20 x alternating dumbbell snatch 22.5kg/15kg
5 x burpee box over
10 x calorie assault bike
-4:00 rest-
10 minute amrap of:
5 x hang squat clean 50kg/35kg
10 x toes to bar
5 x burpee to target
Crossfit
for time:
1-2-3-4-5-6-7-8-9-10
clean & jerk 70kg/50kg
bar facing burpee
Sweat
for time:
100 x double-unders
80 x wall balls
60 x press-ups
40 x russian kettlebell swings 32kg/24kg
20 x dumbbell man makers 20kg/15kg
40 x russian kettlebell swings 32kg/24kg
60 x press-ups
80 x wall balls
100 x double-unders
Crossfit
15 minute amrap of:
30 x thrusters 20kg/15kg
20 x kettlebell swings 24kg/16kg
10 x pull-ups
Partner Sweat
in 35 minutes
10 rounds for time of:
5 x synchro down-ups
10 x thrusters 50kg/35kg (partner 1 works / partner 2 rests)
5 x synchro down-ups
10 x thrusters 50kg/35kg (partner 2 works / partner 1 rests)
-straight into-
remaining time amrap, i-go-yo-go of:
10 x calorie ski
10 x power cleans 50kg/35kg