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)
Crossfit
cindy - 20 minute amrap of:
5 x pull-ups
10 x press-ups
15 x air squats
Sweat
the seven - 7 rounds for time of:
7 x handstand push-ups
7 x thrusters 60kg/42.5kg
7 x knees to elbow
7 x deadlifts 110kg/77.5kg
7 x burpees
7 x kettlebell swings 32kg/24kg
7 x pull-usp
Crossfit
ogar - 14 minute amrap of:
3 x power snatch 60kg/40kg
1 x muscle-up
12 x wall ball
Sweat
4 rounds for time of:
400m x run
20 x clean & jerk 60kg/40kg
15 x front squats 60kg/40kg
10 x muscle-ups
Crossfit
15 minute amrap of:
25 x wall balls
50 x press-ups
100 x thrusters 20kg/15kg
50 x calorie row
25 x box jumps
Sweat
15 minute amrap of:
25 x wall balls
50 x press-ups
100 x thrusters 20kg/15kg
50 x calorie row
25 x box jumps
-5:00 rest-
15 minute amrap of:
25 x pull-ups
50 x air squats
100 x kettlebell swings 24kg/16kg
50 x double-unders
25 x toes to bar
Crossfit
Fight Gone Bad
3 rounds of - 1 minute on each station:
wall balls
sumo deadlift high pull 35kg/25kg
box jumps 20"
push press 35kg/25kg
row calorie
-1:00 rest-
Sweat
Zeus
3 rounds for time of:
30 x wall balls
30 x sumo deadlift high pull 35kg/25kg
30 x box jumps 20"
30 x push press 35kg/25kg
30 x row calorie
30 x press-ups
10 x back squats at bodyweight
Crossfit
16 minute alternating emom of:
1 - 5 x power snatch + 5 x overhead squats 50kg/35kg
2 - 15/12 x calorie row
Sweat
*each workout is 4 rounds of: 2 minutes on / 1 minute off*
1) 15/12 x calorie row
remaining time - max burpee over rower
-4:00 rest-
2) 12/10 x calorie bike
remaining time - max clusters 60kg/40kg
-4:00 rest-
3) 15/12 x calorie ski
remaining time - max dumbbell thrusters 20kg/15kg
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