January 19, 2018

Two rounds for time of:


Run 800 meters / Row 1000 meters / Bike 2000m
30 Ring Rows
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps


 

January 18, 2018

Strict Press
5-5-5-5-5
Bent Row 
5-5-5-5-5


Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope

Men: 95 lb.
Women: 65 lb.

January 17, 2018

21-15-9 reps for time of:


Deadlifts
Box jumps

Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. Box

Cash out:
500M Row TT

 

January 16, 2018

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

January 15, 2018

EMOM 10

Squat Snatch x 2

CrossFit Open Workout 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups

 

January 13, 2018

Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (95/65)
Station 3 – Max Calorie Bike/Rower
Station 4 – Rest

January 12, 2018

EMOM 10 Squat Clean x2


21-15-9 reps of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups 

January 11, 2018

Workout 17.1


For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. du...

January 10, 2018

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

January 9, 2018

Turkish Get Up
3-3-3-3-3


Ring Rows
5-5-5-5-5

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

 

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