Crossfit
4 rounds for time of:
30 x wall balls
20 x toes to bar
10 x front squat 60kg/42.5kg
Sweat - repeat 14-06-18
for time:
60 x wall balls
60 x pull-ups
60 x dumbbell thrusters 20kg/15kg
60 x ghd sit-ups
60 x plate ground to overhead 20kg/15kg
60 x plate overhead lunges
60 x double-unders
60 x calorie row
60 x alternating dumbbell snatch 20kg/15kg
60 x burpee to target
Crossfit
2 rounds of:
10 x hang power cleans 40kg/30kg
10 x thrusters 40kg/30kg
10 x burpee over bar
-1:30 rest-
x 4 rounds
Sweat
0:00-20:00
4 rounds of:
20/15 x calorie row
10 x power snatch 50kg/35kg
10 x burpee over bar
-2:00 rest-
25:00-45:00
4 rounds of:
200m x run
20 x wall balls
20 x kettlebell swings 24kg/16kg
-2:00 rest-
Crossfit
5 rounds for time of:
30 x double-unders
20 x dumbbell hang clean & press 22.5kg/15kg
10 x burpee box jumps
Sweat
5 rounds for time of:
50 x double-unders
40 x dumbbell hang clean & press 22.5kg/15kg
30 x abmat sit-ups
20 x handstand push-ups
10 x burpee box jumps
Crossfit
partner workout
in 15 minutes:
60 x wall balls
50 x pull-ups
40 x power snatch 60kg/42.5kg
30 x overhead squats 60kg/42.5kg
-remaining time max calories row/ski/bike
**every minute on the minute complete 5 x synchro down-ups**
Partner Sweat
for time:
100/80 x calorie row
80 x wall balls
60 x power cleans 60kg/42.5kg
40 x back squats 60kg/42.5kg
20 x synchro burpee pull-ups
40 x back squats 60kg/42.5kg
60 x power cleans 60kg/42.5kg
80 x wall balls
100/80 x calorie row
Crossfit
bradshaw - 10 rounds for time of:
3 x handstand push-ups
6 x deadlifts 100kg/70kg
12 x pull-ups
24 x double-unders
Sweat
for time:
21-15-9
thrusters 40kg/30kg
burpee over bar
-5:00 rest-
15-12-9
overhead squats 50kg/35kg
chest to bar
-5:00 rest-
12-9-6
power snatch 60kg/40kg
box jumps 30''/24''
-5:00 rest-
9-6-3
clusters 70kg/50kg
handstand push-ups
Crossfit
fight gone napalm
3 rounds of 1 minute on each movement:
1 - power snatch 40kg/25kg
2 - row calories
3 - hang power clean 40kg/25kg
4 - ski calories
5 - thrusters 40kg/25kg
6 - rest
Sweat
heavy nancy is a nasty girl
400m x run
15 x overhead squats 60kg/42.5kg
50 x air squats
7 x muscle-ups
10 x hang power cleans 60kg/42.5kg
400m x run
15 x overhead squats 60kg/42.5kg
50 x air squats
7 x muscle-ups
10 x hang power cleans 60kg/42.5kg
400m x run
15 x overhead squats 60kg/42.5kg
50 x air squats
7 x muscle-ups
10 x hang power cleans 60kg/42.5kg
400m x run
15 x overhead squats 60kg/42.5kg
Crossfit
for time:
50 x double-unders
40 x dumbbell hang clean & jerk 22.5kg/15kg
30 x wall ball
20 x calorie ski
10 x burpee muscle-ups
20 x calorie ski
30 x wall ball
40 x dumbbell hang clean & jerk 22.5kg/15kg
50 x double-unders
Sweat
every 3 minutes x 6 rounds
20/15 x calorie ski
30 x double-unders
reaming time max reps:
rounds 1/4 - kettlebell swings 24kg/16kg
rounds 2/5 - hang kettlebell snatch 24kg/16kg
rounds 3/6 - 1 arm front rack kettlebell 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
every 3 minutes x 6 rounds of:
15 x box jumps
15 x burpee over bar
remaining time - max clusters 60kg/40kg
Sweat
5 minutes on / 3 minutes off
a) 40 x wall balls
20 x toes to bar
remaining time - max calorie assault bike
b) 30 x slam balls
50 x press-ups
remaining time - max calorie ski erg
c) 30 x alternating dumbbell snatch 22.5kg/15kg
25 x goblet squats 22.5kg/15kg
remaining time - max calorie row
d) 400m x run
20 x russian kettlebell swings 32kg/24kg
remaining time - max burpee box jump
e) 100 x double-unders
30 x burpee over bar
remaining time - max clusters 60kg/40kg
Crossfit
Cindy 20 minute amrap of:
5 x pull-ups
10 x press-ups
15 x squats
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-
Crossfit
14.1
10 minute amrap of:
30 x double-unders
15 x power snatch 35kg/25kg
Sweat
12 minute alternating emom of:
1 - 15 x calorie ski
2 - max reps alternating dumbbell snatch 22.5kg/15kg
-4:00 rest-
12 minute alternating emom of:
1 - 50 x double-unders
2 - max reps kettlebell swings 24kg/16kg
-4:00 rest-
12 minute alternating emom of:
1 - 15 x calorie row
2 - max reps burpee over rower