Today’s CrossFit Workout 

• 21-15-9
  • Assault Bike Cals
  • Sandbag Over Shoulder
  • Toes to Bar

After Party

• 3 Rounds
  • 100m Sandbag Carry
  • 15 Push Ups with hands on SB
  • :30 Hollow Hold

Today’s Workout

• Every 6:00 x 5
  • 400m Run
    4 Full Cleans
    4 Muscle Ups

Clean weight
Male: 155/185/205/225/245
Female: 105/125/135/155/175

Today’s CrossFit Workout

• 10 Rounds, Rest 1:00 between rounds
  • 30 Double Unders
    6 Front Rack Lunges
    3 Push Press (Building)

SWEAT Workout

• Running Intervals:
  • 2 x 400, Rest 1:00
    4 x 300, Rest :45
    6 x 200, Rest :30
• Following final rest period begin 3 rounds:
  • 8R/8L Overhead Lunges
    16 Goblet Squats
    24 Abmat Sit ups
    16 Plank Passes
    8R/8L Push up w/Row

Today’s Workout 

Strength

• 3 Rounds
  • 6 DB Bench Complex (R+L+Both)
  • 3 Weighted Dips
  • 1:00 Weighted Plank

Conditioning 

• AMRAP16, alternating movements with a partner:
  • 200m Run
  • 8 DB Hang Clean and Jerks
  • 250m Row/Ski
  • 8 Devils Press
  • 8 Burpees Over DB

Today’s Workout

• EMOM20:
  • 3 Front Squats Building
  • 3 Seated Box Jumps
• Rest 5:00
• EMOM10:
  • Odd- 12 Thrusters (95/65#)
  • Even- 8 Box Jump Overs

Today’s Workout

Strength 

• 10 x 3 Sumo Deadlift

Conditioning 

• 5 Rounds For Time:
  • 10 DB Deadlifts
  • 10 DB Reverse Lunges
  • 10 Renegade Rows w/ push up
  • 5 Weighted Strict Pull Ups

Today’s Workout

• Every 3:00 for 5 Rounds
  • 10/8 Calorie Assault Bike
  • 10 Burpees
  • 20 Double Unders
• Immediately following final interval, complete for time:
  • 50 Calorie Ski
  • 50 Burpees
  • 100 Double Unders

Today’s Workout 

• 0:00-30:00
  • 800m Run
  • 21 Power Cleans (135/95#)
  • 21 Toes to Bar
  • 400m Run
  • 15 Power Cleans (155/105#(
  • 15 Toes to Bar
  • 200m Run
  • 9 Power Cleans (185/135#)
  • 9 Toes to Ber
• in remaining time, find a 2 Rep Power Clean

Today’s Workout 

Strength

• 5 Rep Max Back Squat

Conditioning

• AMRAP10
  • 10 Calorie Row/Ski
  • 10 Russian KB Swings (70/53#)
  • 10 Handstand Push Ups

Today’s Workout 

• 5 Rounds For Time
  • 5 Cleans (155/105#)
  • 10 Pull ups
• Rest 2:00
• 4 Rounds For Time
  • 5 Snatches
  • 10 Chest To Bar Pull Ups
• Rest 2:00
• 3 Rounds
  • 5 Shoulder to OH
  • 5 Bar Muscle Ups

Today’s SWEAT

• AMRAP25
  • 500m Row/Ski
  • :30 Wallsit Curls
  • 10 Devil Press
  • :30 Plank Passes
  • 10 DB Squats
  • :30 Superman Hold