Dec 23rd
3 rounds:
800 Meter run
50 Push Ups
50 Sit Ups
Dec 22nd
"Fight Gone Bad"
3 Rounds w/ 1 minute rest between.
Wall Balls (M:20 & W:15)
SDHP (M:75 & W:50)
Box Jumps (M:20" & W:15)
Push Press (M:75 & W:50)
Burpees
or
"Elizabeth"
21, 15, 9
Cleans (M:135 & W:95)
Ring Dips
Dec 21st
"Elizabeth"
21, 15, 9
Cleans (M:135 & W:95)
Ring Dips
Dec 18th
"Fight Gone Bad"
3 Rounds w/ 1 minute rest between.
Wall Balls (M:20 & W:15)
SDHP (M:75 & W:50)
Box Jumps (M:20" & W:15)
Push Press (M:75 & W:50)
Burpees
Dec 17th
Deadlift
5 x 5 x 5 x 5 x 5
Dec 16th
"Nicole"
AMRAP in 20 Min
400 Meter
Max Pull Ups
Composit score of both rounds and number of pull ups completed.
Dec 15th
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Total score is equal to the sum of each of your 1RMs.
Dec 14th
3 Rounds:
400 Meters
12 Snatches
21 Pull Ups
Dec 11th
Clean
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Dec 10th
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Total score is equal to the sum of each of your 1RMs.
Dec 9th
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Sit Ups
50 Shldr Press
50 Wall Balls
50 Burpies
50 Double Unders
Dec 8th
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Rung
Pull ups, push ups, and squats can be partitioned in any combination.
Scaled workout is exactly half of "Murph" quantities and distances.
Dec 7th
Squats
5 x 5 x 5 x 5 x 5
Dec 3rd
30, 20, 10
Thrusters (M:65 & W:45)
Pull Ups
Dec 2nd
Cindy
AMRAP in 20 Min
5 pull ups
10 push ups
15 squats
Nov 30th & Dec 1
Max Pull Ups
3 rounds 2 minutes each with 2 minutes rest
Exactly 5 minutes rest after 3rd round.
200 meter walking lunges w/ weight
Nov 26th
5 Rounds:
Up/Down Fairhope Pier Stairs w/ MB
After each round complete the assigned exercise
RD 1 - 50 Squats
RD 2 - 40 Sit Ups
RD 3 - 30 Push Ups
RD 4 - 20 Box Jumps
RD 5 - 10 Burpees
