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CrossFit
In Gym
for time: 5-10-15-20-25 calorie row *After each set, complete 3 rope climbs and 12 wall balls @ 20/14-lbs, 10/9-ft. target.
In Gym
in teams of two, four rounds for time: 60x walking lunge 50x hang power snatch @ 75/55-lbs. 100x double under
In Gym
back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. then, three sets for quality: 8 per side: Bulgarian split squat @ heavy dumbbells --or-- single-leg squat 10x strict handstand pushup --or-- atomic pushup --or-- deficit strict handstand pushup
In Gym
five rounds for time: 20x pull-up 25x sit-up 30x pushup 400m run
In Gym
five rounds for time: 15x overhead squat @ 115/75-lbs. 25/20-calorie row
In Gym
deadlift 3-3-3-3-3-3-3 *Begin each round every three minutes. These are touch-and-go reps. then, for time: 100x double under 800m run 20x strict pull-up
In Gym
shoulder press 3-3-3-3-3-3 Begin each round every three minutes. bench press 3-3-3-3-3-3 Begin each round every three minutes.
In Gym
as many rounds as possible in 15 minutes: 10x burpee 10x wall ball @ 20/14-lbs., 10/9-ft. 3x bar muscle-up --or-- 5x chest-to-bar pull-up
In Gym
five rounds for time: 200m run 6x clean and jerk @ 185/125-lbs.
In Gym
back squat 3-3-3-3-3 Begin each round every 3.5 minutes. then, two sets for quality: 10x pause back squat @ ½ heaviest weight lifted today 20x squat jump @ 50/35-lbs.
In Gym
four rounds for time: 25x toes-to-bar 25x box jump, 30/24" platform
In Gym
for time: 1000m row 50x wall ball @ 20/14-lbs, 10/9-ft. target 750m row 35x wall ball 500m row 20x wall ball
In Gym
as many rounds as possible in 11 minutes: 10x push press @ 115/85-lbs. 7x hang power snatch then, take 10 minutes to build up to a heavy hang squat snatch.
In Gym
deadlift 10-7-5-5-5-5-5 Begin each round every three minutes. then, three sets for quality: 1-minute handstand hold 2-minute plank hold
In Gym
for time: 24-21-18 pull-up burpee front squat @ 115/75-lbs.
In Gym
shoulder press 5-5-5-5-5 Begin each round every three minutes. then, four three-minute rounds: 16x box jump, 24/20" platform 8x dumbbell shoulder press @ 100/70-lbs. max pushup in remaining time
In Gym
five rounds for time: 3x rope climb, 15-ft. 20x step-up, 24/20" platform @ 50/35-lbs. *Upon completing the fifth round, rest exactly one minute, and then run one mile.
In Gym
back squat 5-5-5-5-5-5 Begin each round every 3.5 minutes. then, two sets for quality: 20x weighted back rack lunge @ medium weight 20-30x hollow rock
In Gym
three rounds for time: 800m run 20x strict ring dip 50x sit-up
In Gym
“Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up
In Gym
every minute, on-the-minute, for 20 minutes: minutes 1-10: hang power snatch + power snatch minutes 11-20: 2 power clean
In Gym
as many rounds as possible in 20 minutes: 100m farmer's carry @ 100/70-lbs. 20x dumbbell lunge @ 50/35-lbs.
In Gym
for time: 60x burpee 45x push jerk @ 135/95-lbs. 30x front squat 15x ring muscle-up
In Gym
five rounds for time: 200m run 50x double under 21/18 calorie row
In Gym
10 one-minute rounds; rest exactly one minute between rounds: 2x wall climb 4x deadlift @ 275/205-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target
In Gym
three rounds for time: 500m row 15x hang squat clean @ 135/95-lbs.
In Gym
for time: 18-15-12-9-6-3 burpee pull-up dumbbell push press @ 100/70-lbs.
In Gym
back squat 10-7-5-3-3-3-3 Begin each round every 3.5 minutes.
In Gym
five rounds for time: 12x power snatch @ 95/65-lbs. 12x box jump, 30/24" platform 200m run then, take 10 minutes to build up to a heavy power snatch single.
In Gym
for time: 50-ft. handstand walk --or-- 5x wall climb 25x toes-to-bar 50-ft. handstand walk --or-- 5x wall climb 50x single-arm snatch @ 50/35-lbs. 50-ft. handstand walk --or-- 5x wall climb 25x toes-to-bar 50-ft. handstand walk --or-- 5x wall climb
John D.
Member since 2023
Samantha E.
Member since 2023
