Crossfit
3 rounds of, 1 minute on / 30 seconds off:
row for calories
russian kettlebell swings 32kg/24kg
burpee box overs
ski for calories
Sweat
for time:
50 x calorie row
50 x wall balls
50 x russian kettlebell swings 32kg/24kg
50 x box jump overs
50 x ring dips
50 x power cleans 60kg/40kg
50 x ring dips
50 x box jump overs
50 x russian kettlebell swings 32kg/24kg
50 x wall balls
50 x calorie row
Crossfit
6 minute ladder (SPRINT) of:
+3's
power snatch 40kg/30kg
bar facing burpee
Sweat
0:00-15:00
10 rounds for time of:
7 x sumo deadlift high pull 40kg/30kg
7 x front squats 40kg/30kg
7 x push jerks 40kg/30kg
15:00-28:00
15 x rounds of cindy
35:00-45:00
pair up, i-go-you-go
10 x burpee to target
Crossfit
5 rounds for time of:
15 x wall balls
20 x alternating dumbbell snatch 22.5/15kg
30 x double-unders
Sweat
10 minute ladder of (up in 1's):
bear complex 60kg/40kg
bar facing burpee
-3:00 rest-
10 minute ladder of (up in 3's):
toes to bar
thrusters 40kg/30kg
-3:00 rest-
10 minute ladder of (up in 5's):
wall balls
double-unders
-3:00 rest-
8 minute relay of (in pairs i-go-you-go):
20/15 x calorie ski
Crossfit
fight gone fucked up
3 rounds of:
1 minute max power cleans 60kg/40kg
1 minute max burpees over bar
1 minute max front squats 60kg/40kg
1 minute max burpees over bar
1 minute max clusters 60kg/40kg
1 minute rest
Sweat
fight gone fucked up
3 rounds of:
1 minute max power cleans 60kg/40kg
1 minute max burpees over bar
1 minute max front squats 60kg/40kg
1 minute max burpees over bar
1 minute max clusters 60kg/40kg
1 minute rest
-5:00 rest-
3 rounds of 5 minutes on / 1 minute off:
400m x run
remaining time amrap cindy (5 x pull-ups/10 x press-ups/15 x squats)
Crossfit
3 rounds of 3 minutes on / 1 minute rest:
20/15 x calorie row
15 x burpee over rower
-remaining time max reps dumbbell man-makers 15kg/10kg
-4:00 rest-
3 rounds of 3 minutes on / 1 minute rest:
20 x box jumps
1o x power snatch 40kg/30kg
-remaining time max reps overhead squats 40kg/30kg
Sweat
3 rounds of 3 minutes on / 1 minute rest:
20/15 x calorie row
15 x burpee over rower
-remaining time max reps dumbbell man-makers 15kg/10kg
-4:00 rest-
3 rounds of 3 minutes on / 1 minute rest:
20 x box jumps
1o x power snatch 40kg/30kg
-remaining time max reps overhead squats 40kg/30kg
-4:00 rest-
12 minute amrap of:
6 x hang kettlebell snatch 24kg/16kg (3 each arm)
12 x 1 arm kettlebell thrusters 24kg/16kg (6 each arm)
24 x double-unders
Crossfit
2 rounds for time of:
40 x wall balls
40 x hang dumbbell clean & press 22.5/15kg (alternate 10 each arm)
40 x pull-ups
40 x kettlebell swings 24kg/16kg
Sweat
12 minute amrap of:
10 x handstand push-ups
10 x left arm hang dumbbell clean & press 22.5kg/15kg
10 x left arm hang dumbbell clean & press 22.5kg/15kg
30 x double-unders
-3:00 rest-
12 minute amrap of:
10 x hang power cleans 50kg/35kg
20 x pull-ups
30 x press-ups
-3:00 rest-
12 minute amrap of:
10 x burpee box overs
20 x slam balls
30 x single arm front rack kettlebell squats 24kg/16kg (15 left arm/15 right arm)
Crossfit
7 minute ladder of:
1 x power clean + 1 x hang cluster 50kg/35kg
- 20 x double-unders between each round -
2 x power clean + 2 x hang clusters 50kg/35kg
3,4,5,6...
-3:00 rest-
then repeat
Partner Sweat
pukeys pyramid 2.0
for time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
squat clean 50kg/35kg
burpee box overs
push press 50kg/35kg
burpee over bar
partner 1 completes round of 1's
then partner 2 completes round of 1's
continue to relay each of the round until complete.
Crossfit
12 minute amrap of:
30 x double-unders
20 x wall balls
10 x hang clean & push jerk 60kg/40kg
Sweat
12 minute amrap of:
30 x double-unders
20 x wall balls
10 x hang clean & push jerk 60kg/40kg
-4:00 rest-
12 minute amrap of:
5 x deadlifts 120kg/90kg
10 x box jumps
15 x press-ups
-4:00 rest-
12 minute amrap of:
10 x pull-ups
15 x dumbbell thrusters 15kg/10kg
20 x russian kettlebell swings 32kg/24kg
Crossfit
Jackie - for time:
1000m x row
50 x thrusters 20kg
30 x pull-ups
Sweat
Barbara - 5 rounds each for time of:
20 x pull-ups
30 x press-ups
40 x sit-ups
50 x squats
-3:00 rest between each round-
Crossfit
12 minute amrap of:
20 x double-unders
10 x power snatch 40kg/30kg
5 x bar facing burpees
Partner Sweat
for time:
150 / 120 x calorie row (partner holds bar in front rack)
80 x alternating dumbbell snatch 22.5/15kg
60 x wall balls
40 x pull-ups
30 x toes to bar
20 x bear complex 60kg/40kg (relay 2 each)
30 x toes to bar
40 x pull-ups
60 x wall balls
80 x alternating dumbbell snatch 22.5kg/15kg
150/120 x calorie row (partner holds bar in front rack)