Rep by rep and then its done!

Teams of Three - FC/Burpees

In teams of three,
7 rounds of:
Member #1 will farmer carry DB/KB for two trips of gym.
Member #2 will do max rep burpees.
Member #3 will rest.

Two trips is down/back/down/back.  If in teams of two, then each complete both exercises in the round and then rest 60 seconds.

Time and total reps is your team score.

PPress/K2E/BoxJumps

5 rounds for time of:
10 Push Press/Jerk (135/95)
15 Knees to Elbows
20 Box Jumps (24/20)

FS - Wallball/Pull-up

Strength:
Front Squats 5-5-5-5-5

Conditioning:
21-15-9
Wallballs (20/14)
Pull-ups

ShuttleRun/AbMat/WLungeRT/DU

AMRAP in 20 minutes:
4 Trips of Shuttle Run (w/medball, down and back is one trip)
16 Weighted AbMat Sit-ups (w/medball)
1 Trip of Walking Lunges w/Russian Twists (w/medball)
32 Double Unders

Complex - Air Force

Strength:
Set clock for 20 minutes,
spend 10 minutes warming-up,
then,
1 Deadlift + 1 Power Clean + 1 Hang Squat Clean, EMOTM for 10 minutes, for load

Conditioning:
"Air Force WOD"
For time:
20 Thrusters
20 Sumo Deadlift High Pulls (SDLHP)
20 Push Jerks
20 Overhead Squats
20 Front Squats

Men will use a 95# barbell. Women will use 65#. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 15 min time cap.


Run/DBPush-up/Squat

10 rounds for time of:
Run 200m
10 Push-ups on Dumbbells
15 Squats

Row/HSPU/Run/PCln/DU/WMAbMat

In 10 minutes Row 2k, then with remaining time do AMRAP Hand Stand Push-ups
rest 3 minutes,
In 12 minutes Run 1 mile, then with remaining time do AMRAP Power Cleans (155/105)
rest 3 minutes,
In 6 minutes complete 300 Double Unders, then with remaining time do AMRAP Weighted Medball AbMat Sit-ups (20/14)

Row/T2B/Pullup/KBSwing

For time.
Row 30 calories
then,
10 rounds of:
3 Toes to Bar
6 Pull-ups
9 KB Swings (70/55)

BS - Run/BS/Burpee

Strength:
In 20 minutes, establish 1 RM Back Squat

Conditioning
For time:
Run 200m
10 Back Squat (225/155)
25 Burpees
Run 400m
25 Burpees
10 Back Squat (225/155)
Run 200m


PSn/BoxJump/Pull-up

Strength:
Power Snatch 3-3-3

Conditioning:
AMRAP in 15 minutes of:
3 Power Snatch (135/95)
6 Box Jumps (24/20)
9 Pull-ups


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