Today’s Workout
In teams of 2, complete the following alternating rounds:
AMRAP8:
- 10 Push ups
- 5 Deadlifts (225/155#)
Rest 2:00
AMRAP8:
- 10 Wallballs (20/14#)
- 5 Chest to Bar Pull Ups
Rest 2:00
AMRAP8:
- 10/7 Calorie Assault Bike
- 5 Burpee Box Jump Overs (24/20”)
Today’s Workout
Strength
- 7×2 Front Squat @90-100% of Clean
Conditioning
- 4 Rounds:
- 250m Row/Ski
50′ Sled Push
-Rest :90 between rounds
- 250m Row/Ski
Score = Total Time, including rest. Post sled weights to comments.
CrossFit LITE
- With a partner, complete:
- 200 Wall Balls
100 MB Russian Twists
50 MB Pushups
- 200 Wall Balls
- 4 Rounds:
- 250m Row
50′ Sled Push
– Rest :90 between rounds
- 250m Row
Weightlifting:
20 Minutes: (All Dual DB/KB)
7R/7L Single Leg Deadlifts
7R/7L Alt. DB Bench
7R/7L Renegade Rows
7R/7L Single Leg Deadlifts
7R/7L Alt. DB Bench
7R/7L Renegade Rows
Athletes keeping the weight light-mod should aim for 5 rounds. Athletes going mod-heavy should aim for 3-4 rounds.
Metcon (AMRAP – Rounds and Reps)
AMRAP15
10R/10L KB Russian Swing
15 Toes To Bar
200m Run (.3mi Assault Bike)
10R/10L KB Russian Swing
15 Toes To Bar
200m Run (.3mi Assault Bike)
RX: 53/35#
CRX: 70/44#
CRX: 70/44#
Today’s Workout
Skill
- Rope Climb/Double Unders
Conditioning
- 50-40-30-20-10
- Double Unders
Air Squats
Situps
Rope Climbs (5-4-3-2-1) (CF LITE= 2 rope climbs/15 ring rows after every round)
- Double Unders
Weightlifting:
Power Clean (1 x 16 @80%)
1 PC every :45 x 16
Metcon:
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Today’s Workout
- In 24 Minutes:
- 800m Run
21 Overhead Squats (95/65#)
21 Burpees Over Bar
400m Run
15 Overhead Squats
15 Burpees Over Bar
200m Run
9 Overhead Squats
9 Burpees Over Barw/ remaining time, find 1RM Snatch
- 800m Run
CrossFit LITE
- For Time:
- 800m Run
21 Dual DB Squats
21 Burpees Over DB
400m Run
15 Dual DB Squats
15 Burpees Over DB
200m Run
9 Dual DB Squats
9 Burpees Over DB
- 800m Run
- 1:00 on, 1:00 off x 3
Weighted Plank
Please take a moment to congratulate our fearless leader, Rob, and his soon to be WIFE on their wedding day! We are so happy for you all and wish you nothing but the best in all your years to come! We look forward to celebrating with you.
Today’s Workout- All Classes
- In teams of 3 complete:
- 210 KB Swings (53/35#)
- Every time you switch- 5 Synchro V-Ups
- 150 Calories Assault Bike
- Every time you switch- 10 Synchro Jumping Lunges
- 150 Bench Press
- Every time you switch- 5 Synchro Hand Release Push Ups
- 210 KB Swings (53/35#)
Today’s Workout
Strength
- Squat Clean 5×2 @ 85%
Conditioning
- For Time:
- 15-12-9 Burpees Over Bar
- 5-4-3 Clean and Jerks (RX 185/125#) (CRX 225/155#)
CrossFit LITE
- 25 Minutes:
- 6R/6L SeeSaw Press
6R/6L Reverse Front Rack Lunges
6R/6L Renegade Rows
6 Floor Glute Ham Raises
:30 Hollow Hold + :30 Arch Hold
- 6R/6L SeeSaw Press
Today’s Workout (CrossFit + CF Lite)
- Every 10:00 x 3 Rounds:
- CRX:
1k Row
1k Run (Klein’s)RX:
800m Row
800m RunSX:
500m Row
500m Run
- CRX:
