Crossfit
5 rounds of:
1 minute max calorie row
1 minute max hang clean & press 50kg/35kg
1 minute max bar facing burpees
1 minute rest
Sweat
''shitty sixty''
for time:
60 x wall balls
60 x pull-ups
60 x dumbbell thrusters 20kg/15kg
60 x abmat sit-ups
60 x plate ground to overhead 20kg/15kg
60 x alternating overhead lunges with plate 20kg/15kg
60 x double-unders
60 x calorie row
60 x alternating dumbbell snatch 20kg/15kg
60 x burpee to target
Crossfit
15 minute amrap of:
20 x hang kettlebell snatch 24kg/16kg (switch arms every 10 reps)
20 x 1 arm kettlebell front rack squats 24kg/16kg (switch arms every 10 reps)
20 x toes to bar
10 x handstand push-ups
Sweat
every 3 minutes for 6 rounds of:
20/15 x calorie row
30 x double-unders
-remaining time max reps of-
rd1 - kettlebell swings 24kg/16kg
rd2 - hang kettlebell snatch 24kg/16kg
rd3 - kettlebell front rack squats 24kg/16kg
rd4 - kettlebell swings 24kg/16kg
rd5 - hang kettlebell snatch 24kg/16kg
rd6 - kettlebell front rack squats 24kg/16kg
-5:00 rest-
18 minute amrap of:
10 x chest to bar
10 x box jumps
10 x handstand push-ups
*every 3 minutes stop and do - 5 x dumbbell man-makers 15kg/10kg*
Crossfit
5 rounds for time of:
10 x pull-ups
10 x clean & jerk 60kg/40kg
30 x double-unders
Sweat
for time:
10 x rounds of cindy
-straight into-
burping jackie
1000m x row
50 x thrusters 20kg/15kg
30 x burpee over bar
-straight into-
karen
150 x wall balls
-straight into-
10 x rounds of cindy
Crossfit
14.5/16.5
for time:
21-18-15-12-9-6-3
thrusters 42.5kg/30kg
bar facing burpees
Sweat
for time:
21-15-9
thrusters 40kg/30kg
bar facing burpees
-5:00 rest-
21-15-9
power snatch 40kg/30kg
bar facing burpees
-5:00 rest-
21-15-9
power cleans 40kg/30kg
bar facing burpees
-5:00 rest-
run 1 mile
Crossfit
5 rounds for time of:
10 x power cleans 60kg/40kg (5 x burpee penalty if not tng)
10 x toes to bar
400m x run
Sweat
5 rounds for time of:
5 x burpee muscle-ups
10 x power cleans 60kg/40kg (5 x burpee penalty if not tng)
15 x wall balls
10 x dumbbell hang clean and press right arm 22.5kg/15kg
10 x dumbbell hang clean and press left arm 22.5kg/15kg
400m x run with wall ball
Crossfit
Cindy xxx
for time (20 minute cap):
10 x pull-ups
20 x push-ups
30 x squats
15 x pull-ups
30 x push-ups
45 x squats
20 x pull-ups
40 x push-ups
60 x squats
25 x pull-ups
50 x push-ups
75 x squats
30 x pull-ups
60 x push-ups
90 x squats
Sweat
10 minute amrap of:
3 x muscle-ups
10 x dumbbell thrusters 20kg/15kg
20 x double-unders
-4:00 rest-
10 minute amrap of:
10 x calorie ski
10 x burpee over bar
10 x handstand push-ups
-4:00 rest-
10 minute amrap of:
10 x calorie row
15 x kettlebell swings 24kg/16kg
20 x press-ups
Crossfit
8 minute emom of:
30 x double-unders
-remaining time max hang clean & press 40kg/30kg
-4:00 rest-
8 minute emom of:
5 x burpee to target
-remaining time max dumbbell man makers 15kg/10kg
Sweat
for time:
5 rounds of:
15/12 x calorie row
20 x press-ups
-straight into-
5 rounds of:
20 x kettlebell swings 24kg/16kg
10 x kettlebell hang snatch 24kg/16kg (5 each arm)
-straight into-
5 rounds of:
10 x burpee to target
10 x dumbbell man makers 15kg/10kg
Crossfit
20 minute ladder of:
1 x bear complex 50kg/35kg
15 x wall balls
2 x bear complex 50kg/35kg
15 x wall balls
-continue to add 1 bear complex each round-
Sweat
10 minute ladder of:
5-10-15-20-25...
wall balls
3 x bear complex between each round 60kg/40kg
-4:00 rest-
10 minute ladder of:
3-6-9-12-15...
dumbbell thrusters 15kg/10kg
20 x double-unders between each round
-4:00 rest-
10 minute ladder of:
1-2-3-4-5...
muscle-ups
15 x russian kettlebell swings between each round 32kg/24kg
Crossfit
18 minute amrap of:
20 x alternating dumbbell snatch 22.5kg/15kg
10 x burpee box overs
20 x double-unders
10 x thrusters 50kg/35kg
Partner Sweat
3 rounds for time of:
60 x wall balls
60 x alternating dumbbell snatch 25kg/15kg
60 x box jumps 20''
60 x push press 40kg/30kg
60 x calorie row
60 x press-ups
20 x back squats 70kg/50kg
Crossfit
Angie - for time:
100 x pull-ups
100 x press-ups
100 x sit-ups
100 x squats
Sweat
badger - 3 rounds for time of:
30 x squat cleans 42.5/30kg
30 x pull-ups
800m x run