Crossfit
hammer
5 rounds for time of:
5 x power cleans 60kg/42.5kg
10 x front squats 60kg/42.5kg
5 x push jerks 60kg/42.5kg
20 x pull-ups
-90 seconds rest after each round-
01-11-18
Crossfit
5 rounds for time of:
10 x pull-ups
20 x alternating dumbbell snatch 22.5kg/15kg
30 x double-unders
31-10-18
Sweat
every 4 minutes x 5 rounds
500/400m x row
10 x burpee over bar
-remaining time max ground to overhead 40kg/30kg
-7:00 rest-
every 4 minutes x 5 rounds
30 x wall balls
20 x kettlebell swings 24kg/16kg
-remaining time max burpee muscle-ups
30-10-18
Crossfit
for time:
100 x double-unders
50 x wall balls
40 x alternating dumbbell snatch 20kg/15kg
30 x ring dips
20 x burpee box overs
10 x muscle-ups
and back up :)
29-10-18
Crossfit
20 minute amrap of:
10 x pull-ups
10 x handstand push-ups
10 x power cleans 50kg/35kg
10 x front squats 50kg/35kg
Sweat
5 rounds for time of:
5 x rounds of cindy
30 x wall balls
12 x clean & jerk 60kg/42.5kg
26-10-18
Crossfit
10 rounds for time of:
10 x pull-ups
10 x press-ups
10 x kettlebell swings 24kg/16kg
Sweat
5 rounds for time of:
10 x pull-ups
15 x press-ups
20 x kettlebell swings 24kg/16kg
5 rounds for time of:
20 x wall balls
15 x v-sits 10kg/5kg
10 x power snatch 42.5kg/30kg
5 rounds for time of:
20 x air squats
15 x alternating dumbbell snatch 22.5kg/15kg
10 x calorie row
25-10-18
Sweat
badger
3 rounds for time of:
30 x squat cleans 42.5kg/30kg
30 x pull-ups
800m x run
24-10-18
Crossfit
15 minute amrap of:
10 x toes to bar
10 x left arm dumbbell hang clean & press 22.5kg/15kg
10 x right arm dumbbell hang clean & press 22.5kg/15kg
10 x handstand push-ups
40 x double-unders
23-10-18
Crossfit
partner wod - 20 minute amrap of:
50 x calorie row
40 x wall balls
30 x squat snatch 60kg/40kg
20 x burpee box overs
100 x double-unders
Sweat
3 rounds for time of:
60 x wall balls
60 x alternating dumbbell snatch 25kg/15kg
60 x box jump 20”
60 x push press 40kg/30kg
60 x calorie row
60 x press-ups
20 x back squats 70kg/50kg
22-10-18
Sweat
4 rounds of 90 seconds on / 90 seconds off:
10 x clean and jerk 60kg/40kg
-remaining time max calorie row
-4:00 rest-
4 rounds of 90 seconds on / 90 seconds off:
10 x burpee box over
-remaining time max calorie ski
-4:00 rest-
4 rounds of 90 seconds on / 90 seconds off:
20 x wall balls
-remaining time max calorie assault bike