Today’s CrossFit Workout

Strength

• 5×2 Front Squat @70%

Conditioning

• 3 Rounds for Time:
  • 10 Deadlifts (225/155#) (CRX 275/185#)
  • 50 Double Unders
  • 10 Strict Pull Ups

Today’s SWEAT Workout

• AMRAP20:
  • 15 V Ups
  • 20 Squats
  • 15 Abmat Sit Ups
  • 20 Wallballs

Happiest of birthdays to our very own CFSE Mom, Bridget Blake. Thank you for everything you do for our community- the support you provide, and the unconditional love you show your son, Rob, and Emmy. We love you!

Today’s CrossFit + SWEAT Workout

Conditioning aka “Sh*t no one wants to do”

• 10 Rounds EACH, alternating rounds with a partner:
  • 500m Row/Ski

Today’s CrossFit Workout

Warm Up/Strength

• AMRAP7: Kettlebell Flow
  • 5R/5L Russian KB Swing
  • 5R/5L Push Press
  • 5R/5L Windmill
  • 10 Goblet Cossack Squats

Conditioning

• AMRAP20:
  • 10 Shoulder to Overhead (115/75#)
  • 10 Front Rack Lunges
  • 10 Handstand Push Ups
  • 30 Air Squats

Today’s SWEAT Workout

• Tabata Tuesday!
  • Assault Bike
  • Jumping Lunges
  • KB Swings
  • Push Ups
  • Ski

Rest 1:00 between movements

Today’s CrossFit Workout

Strength

• EMOM7: 2 Touch and Go Power Snatches @60%
• EMOM7: 1 Power Snatch (Building)

Conditioning

• 5 Rounds for Time:
  • 3 Snatches (155/105#)
  • 6 Muscle Ups
  • 9 Toes to Bar
  • 12 Pistols

Today’s SWEAT Workout

• 5 Rounds, 1:00 Rest
  • 10 DB Deadlifts
  • 9 DB Hang Power Cleans
  • 8 DB Shoulder to Overhead
  • 7 DB Front Squats
  • 6 Burpees over DBS
  • 500m Run

Today’s CrossFit/SWEAT Workout

• Alternating Movements with a partner for 25 minutes:
  • 200m Run
    2 Rope Climbs
    8 Power Cleans (135/95#)
    6 Thrusters
    8 Burpees over the Bar

Today’s CrossFit Workout

Conditioning

• AMRAP3
  • 30/20 Calorie Row/Ski
    20 Toes to Bar
    20 Sandbag Squats
    20 Sandbag Over the Shoulder (RX: 100+/75+)
    20 Jumping Lunges
    30/20 Calorie Row/Ski

Rest 3:00

• AMRAP5
  • 30/20 Calorie Row/Ski
    20 Toes to Bar
    20 Sandbag Squats
    20 Sandbag Over the Shoulder
    20 Jumping Lunges
    30/20 Calorie Row/Ski

Rest 5:00

• For Time:
  • 30/20 Calorie Row/Ski
    20 Toes to Bar
    20 Sandbag Squats
    20 Sandbag Over the Shoulder
    20 Jumping Lunges
    30/20 Calorie Row/Ski

Today’s SWEAT Workout

• 5 Rounds for time:
  • 1k Row/Ski
  • 50 Squats

Today’s CrossFit Workout

Warm Up/Strength

• 4×2 (each arm) Turkish Get Ups

Conditioning

• For Time:
  • Buy in: 100 Double Unders
    • 5 Rounds
      • 10 Overhead Squats (95/65#)
      • 15 Pull Ups
  • Buy out: 1000m Run

Today’s SWEAT Workout

• AMRAP25:
  • 500m Run
  • 100m Sandbag Carry
  • 100m Farmers Carry
  • 20 Hanging Knee Raises (Go Harder: Toes to Bar)

Today’s CrossFit Workout

Conditioning

• AMRAP20:
  • 10 Burpees over DB
  • 20 Alternating DB Snatches (50/35#)
  • 30 Box Jumps

Core

• Tabata
  • Abmat Sit Ups

Today’s SWEAT Workout

• 5 Rounds for QUALITY
  • 10 Front Squats
  • 5R/5L Bulgarian Split Squats
  • 100′ Backwards Sled Drag
  • :20 L-Hang

Today’s CrossFit Workout

7 Rounds for total calories and total weight

• :30 Calorie Assault Bike Sprint
• 7 Bench Press (building)
• :30 Ski Sprint

Today’s SWEAT Workout

5 Rounds for Total Reps

• :40 Jump rope
• :20 Rest
• :40 Wallballs
• :20 Rest
• :40 Strict Pull ups
• :20 Rest
• :40 Weighted Plank
• :20 Rest