warmup: 5 pullups, 10 pushups, 15 squats, 10 box jumps
MAX back squat
Three attempts at each station. First attempt should be a 3RM, second should be your max, and your third should either be an attempt over your max, or if you didnt make your max, another attempt at that weight or lighter.
The total of all three lifts is your score for this workout. Important one to log in your journal, it is a good strength test.
warm up: 25 double unders, 500 m row
25 KB swings
3 rounds for time
100 Squats For Time
Complete all reps of each exercise before moving to the next.
warmup: 50 double unders, 5 turkish getups (each arm)
push press (one every 15 sec for 10 minutes)
1 mile run
warm up: 400m rum, 15 pullups, 30 squats
AMRAP 20 min
5 dead lifts 225/165
cool down: 10 knees to elbows
10 ab mat situps
10 flutter kicks (4 count)
Morning schedule change!
Please click on the schedule tab to view the changes.
8:00am: CrossFit Endurance (running)
9:00am: TEAM WOD
As a team, carry 135/75 lbs barbell and two 53/35 lbs kettle bells for 400m. Once completed each member must complete 5 burpies and colectively complete 15 deadlifts and 25 KB swings.
4 rounds for time.
Great job communicating under stress! A lot of times we focus on individual effort but some tasks can’t be completed by oneself.
warmup: 2k row
max back squats
max push press
4-400m sprints at 3 min intervals
rest time is whatever time is left before the three minutes is up
I call this one “DNF”
Warmup: 5 min jump rope
25 ab mat situps
25 250m row
21 overhead squats
21 box jumps
15 overhead squats
15 box jumps
9 overhead squats
9 box jumps