Saturday, October 8, 2022
3 Rounds for Time 20 Dumbbell Thrusters20 Double-Unders20 Burpee Box Jumps/Step-Ups20 Pull-Ups Goal: Push yourself a little extra for this special workoutTime Cap: 20 Minutes Pick a weight for the dumbbell thrusters that you could do 10 reps when fresh but will probably break the reps each round into sets of 4-7. Shoot for 6 […]
Friday, October 7, 2022
For Time Run 600 Meters50 Dumbbell** Front Rack Lunges50 Dumbbell Power Cleans50 Dumbbell Front Rack LungesRun 600 Meters**Want to use a sandbag? Swap the dumbbells out for one! Goal: 15-21 MinComment: Total Time, make note of run times and weights used, if any Choose a load that would allow you to get at least 20 […]
Thursday, October 6, 2022
CrossFit 6 Rounds for Time 3 Turkish Get Ups Right6 Lateral Over DB/KB Burpees3 Turkish Get Ups Left6 Lateral Over DB/KB Burpees Goal: (First of all – DON’T get sloppy with the get ups!) Shoot for 12 – 18 Min.Score: Total Time You are shooting for 2-3 minute rounds here. If it is any faster […]
Wednesday, October 5, 2022
12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 4 Toes to Bar or 8 V-Ups6 Push Ups8 Hang DB Snatch, 4 per side Goal: 9-12 RoundsComment: Total Number of Completed Rounds + any Additional Reps Set yourself up for 90 second rounds or less. Choose a load on the snatches […]
press squat hop
CrossFit 7 Rounds for Reps Each Round is 30 Seconds “ON” / 30 Seconds “OFF” at Each Station: Station 1: Alternating Dumbbell Shoulder PressStation 2: Dumbbell SquatsStation 3: Dumbbell Hop Overs / Double Unders The Flow:30 Seconds Max Reps Alt Sh Press30 Seconds Rest30 Seconds Max Reps DB Squats30 Seconds Rest30 Seconds Max Hop Overs/DU30 […]
devil lunge box jump
CrossFit 8 Rounds for Time 8 Devil Lunges16 Box Jump Overs Goal: 16 – 20 MinScore: Total Time You’re looking at 2-2.30 minute rounds. It’s a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch […]