Feb 26th
800 Meters
21, 15, 9
Push Ups
Squats
Pull Ups
800 Meters
Feb 25th
"Fight Gone Bad"
3 Rounds w/ 1 minute rest between.
Wall Balls (M:20 & W:15)
SDHP (M:70 & W:45)
Box Jumps
Push Press (M:70 & W:45)
Burpees
Feb 24th
TABATA
Push Ups
3 min rest
Sit Ups
3 min rest
Squats
Feb 23rd
21 Deadlift (M:225 & W:165)
800 Meters
15 Deadlift
800 Meters
9 Deadlift
800 Meters
Feb 19th
"CrossFit Total"
Back Squat 1 x 1 x 1
Shoulder Press 1 x 1 x 1
Deadlift 1 x 1 x 1
Take heaviest of lift from each of the three exercises; score is equal to these three lifts combined.
Feb 18th
Partners - One partner on push press while other is on lunges. Switch stations after completing 1/2 lap of lunges. Score is equal to the total number of push presses in 12 minutes.
Feb 17
1 mile
100 Sit Ups
1 mile
Feb 16th
Push Press
5 x 3 x 2 x 1 x 1 x 1 x 1
or
"Fran"
21, 15, 9
Thrusters (M:95 & W:65)
Pull Ups
Feb 15th
"Fran"
21, 15, 9
Thrusters (M:95 & W:65)
Pull Ups
Feb 12th
Push Press
3 x 2 x 1 x 1 x 1 x 1
Feb 11th
AMRAP in 20 min
12 Kettlebell Swings
15 Push Ups
25 Sit Ups
Feb 10th
AMRAP in 20 min
5 Thrusters (M:95 & W:65)
7 Cleans
10 SDHP
Feb 9th
3 x 800 meter sprints
3 minutes rest
Feb 8th
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Total score is equal to the sum of each of your 1RMs.
Feb 5th
Dead Lift
3 x 3 x 3 x 3 x 3
Feb 4th
1st Min....1 rep
2nd Min....2 reps
3rd Min....3 reps
Continue this pattern until failure (failure = unable to complete the required amount of reps for that minute).
Repeat pattern for push ups, sit ups, and then squats.
Feb 3rd
"Angie"
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Feb 2nd
Push Press
3 x 3 x 3 x 3 x 3 x 3 x 3
Feb 1st
"Filthy Fifty"
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge, 50 steps
50 Sit Ups
50 Push press, (M:45 & W:35)
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
Jan 29th
50-40-30-20
Double Unders
Sit ups
Jan 28th
5K
Jan 27th
10 Rounds
Kettle Bell Swings 30 Seconds
Planks 30 Seconds
Jan 26th
"Diane"
21, 15, 9
Deadlift (M:225 & W:165)
HS Push Ups
Jan 25th
AMRAP in 20 Min
100 Meters
12 Kettlebells (M:53 & W:35)
10 Pull Ups
Jan 21st & 22nd
Front Squat
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Jan 19th & 20th
800 Meter
50 Push Ups
800 Meter
40 Push Ups
800 Meter
30 Push Ups
Jan 18th
Weighted Pull Ups
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Jan 14th
"Helen"
3 rounds:
400 Meters
21 Kettlebells (M:53 & W:35)
10 Pull Ups
Jan 14th
"Helen"
3 rounds:
400 Meters
21 Kettlebells (M:533 & W:35)
10 Pull Ups
Jan 13th
AMRAP in 20 min
12 Power Snatch (M:65 & W:45)
10 Push Ups
Jan 12th
AMRAP in 20 min
12 Thursters (M:65 & W:45)
10 Pull Ups
Jan 11th
Deadlift
5 x 5 x 5 x 5 x 5
Jan 8th
Shoulder Press
5 x 5 x 5 x 5 x 5
Jan 7th
Back Squat
5 x 5 x 5 x 5 x 5
Jan 6th
5 Rounds
400 Meter
Thrusters (M:135 & W:100)
Jan 5th
5 Rounds
400 Meter
Deadlift (M:225 & W:135)
Jan 4th
"Cindy"
AMRAP: 20 MIN
5 Pull Ups
10 Push Ups
15 Squats
Jan 1st
AMRAP: 20 MIN
10 Pull Ups
7 Handstand Push Ups
10 Kettlebell Swings
7 Ring Dips
