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
Crossfit
10 minute amrap of:
10 x pull-ups
5 x squat cleans 60kg/40kg
5 x push press 60kg/40kg
-3:00 rest-
10 minute amrap of:
30 x double-unders
15 x wall balls
5 x burpee box jump
Sweat
8 minute amrap of:
8 x chest to bar
8 x power snatch 40kg/30kg
8 x overhead squats 40kg/30kg
-4:00 rest-
8 minute amrap of:
8 x dumbbell man makers 15kg/10kg
8 x handstand push-ups
8 x calorie ski
-4:00 rest-
8 minute amrap of:
8 x squat cleans 50kg/35kg
8 x push press 50kg/35kg
8 x bar facing burpee
-4:00 rest-
8 minute amrap of:
8 x calorie assault bike
8 x hang kettlebell snatch left arm 24kg/16kg
8 x hang kettlebell snatch right arm 24kg/16kg
Crossfit
4 rounds for time of:
20 x pull-ups
10 x power cleans 50kg/35kg
10 x push press 50kg/35kg
20 x front squats 50kg/35kg
Sweat
12 minute amrap of:
10 x calorie ski
10 x slam balls
15 x slam ball squats
-4:00 rest-
12 minute amrap of:
10 x deadlifts 100kg/70kg
10 x handstand push-ups
10 x bar facing burpees
-4:00 rest-
12 minute amrap of:
10 x pull-ups
10 x thrusters 40kg/30kg
10 x sumo deadlift high pull 40kg/30kg
CF
8 minute emom of:
30 x double-unders
-remaining time max hang kettlebell snatch 24kg/16kg
-3:oo rest-
8 minute emom of:
12 x wallballs
-remaining time max calories row
Sweat
8 minute emom of:
30 x double-unders
-remaining time max hang kettlebell snatch 24kg/16kg
-4:oo rest-
8 minute emom of:
12 x wallballs
-remaining time max calories row
-4:00 rest-
8 minute emom of:
5 x burpee box jump overs
-remaining time max hang clean & jerk 40kg/30kg
-4:oo rest-
8 minute emom of:
3 x muscle-ups
-remaining time max calories assault bike
Casey
34 minute amrap of:
24 x wall balls
4 x bear complex 60kg/40kg
17 x calorie row
This is a very special workout to celebrate the life of Casey Walters, son to 2 of Napalm's original founding members Lau and Jayce.
CF
bradshaw
10 rounds for time of:
3 x handstand push-ups
6 x deadlifts 100kg/70kg
12 x pull-ups
24 x double-unders
Partner Sweat
12 minute alternating emom of:
1) 40 seconds max calories assault bike
2) 40 seconds max back squats 80kg/55kg
-3:00 rest-
12 minute ladder of:
2 x power cleans 70kg/45kg
10 x calorie ski
4 x power cleans 70kg/45kg
10 x calorie ski
(continue to add 2 reps each round to power cleans, alternate each round with partner on the ski erg)
-3:00 rest-
4 x 90 second rounds each of:
10 x burpee over rower
remaining time max calories row