December 30, 2017

RBP New Years Partner WOD

2017m Row

31 Push Press (95/65 lb)
31 Pull-Ups
31 Snatches (95/65 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Wallballs
31 Double-Unders
31 Thrusters (95/65 lb)
31 Lunges 
31 Burpees

2018m Row
 

December 29, 2017

Front Squat 5-5-5-5-5


3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups

 

December 28, 2017


RFE Split Squat
5-5-5-5

Ring Row

5-5-5-5


Complete as many rounds as possible in 20 minutes of:
10 box jumps, 36-in. box
15 single-arm overhead squats, 50-lb. dumbbell
20 ABmat sit-ups
 

December 27, 2017

Back squat

10-8-6-4-2 reps

Shoulder press 
10-8-6-4-2 reps


Deadlift

10-8-6-4-2 reps
 

December 26, 2017

EMOM 10


Clean and Jerk x2

Ten rounds for load and time of:


1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Score Load + Time

December 23, 2017

"12 Days of CrossFit"

12 Rounds for time of: 


1 Squat Snatch, 155/105
2 Box Jump, 30/20
3 Push Press, 155/105
4 Toes-to-bar
5 Hang Power Cleans, 155/105
6 Hand Release Pushups
7 Deadlift, 155/105
8 AbMat Situps
9 Kettlebell Swing, 70/53
10 Lunges (10 each side)
11 Wall...

December 22, 2017

"Ship"

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

 

December 21, 2017

Push Jerk
5-5-5-5-5

Complete as many rounds as possible in 15 minutes of:
250-meter row
155-lb. push presses, 10 reps
20 sit-ups

 

December 20, 2017

Single Leg Deadlifts
8-8-8-8-8

CrossFit Open Workout 11.5


Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
 

December 19, 2017

4 Rounds for Quality:


10 Ring Push ups
100Ft Farmers Carry

"Donny" 


21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

 

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