 CrossFit (Performance & Fitness)
In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings 300 Squats 800 Meter Run* 300 Squats 200 Kettlebell Swings 100 Burpees Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.
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 CrossFit (Performance)
A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set B. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 20/15 Calorie Row Minute 2 – 12-15 Toes to Bar Minute 3 – 10-12 Stationary or Ring Dips @ 1111 Minute 4 – 15-20 Push-Ups Minute 5 – Rest CrossFit (Fitness) A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set B. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 20/15 Calorie Row Minute 2 – 12-15 Toes to Bar Minute 3 – 10-12 Stationary or Ring Dips @ 1111 Minute 4 – 15-20 Push-Ups Minute 5 – Rest  CrossFit (Performance)
Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) Run 400 Meters CrossFit (Fitness) Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpees 20 Walking Lunges with Farmer’s Carry Run 400 Meters  CrossFit (Performance)
A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 80+% of 1-RM Snatch B. Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 30 Kettlebell Swings (32/24 kg) 15 Strict Handstand Push-Ups CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Dumbbell Death March x 20 steps @ 2011 Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 30 Kettlebell Swings 15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses  CrossFit (Performance)
A. “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups B. Two sets of: Bulgarian Split Squats x 20 reps each leg @ 1010 Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps @ 2110 Rest 60 seconds after each arm CrossFit (Fitness) A. “Almost Fran” Rounds of 21, 15, and 9 reps of: DB Thrusters Jumping Pull-Ups B. Two sets of: Bulgarian Split Squats x 20 reps each leg @ 1010 Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps @ 2110 Rest 60 seconds after each arm  CrossFit (Performance & Fitness)
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 Dumbbell Push Press Station 4 – 200m Medball Run (20/14#) Station 5 – Rest  CrossFit (Performance)
A. Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed B. Three rounds for time of: 400 Meter Run 20 Toes to Bar 40 Walking Lunges with 24/16 kg KBs or DBs CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Med Ball Leg Curls x 20 reps @ 1010 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111 B. Three rounds for time of: 400 Meter Run 10 Strict Toes to Bar or Hanging Leg Raises 40 Walking Lunges with KBs or DBs  CrossFit (Performance)
A. Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! B. Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps C. For time: 40/30 Calories of Row 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) CrossFit (Fitness) A. Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! B. Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps C. For time: 40/30 Calories of Row 30 Burpees 20 Strict Pull-Ups  CrossFit (Performance)
A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds CrossFit (Fitness) A. For time: 60 Jumping Lunges 40 Russian Kettlebell Swings 20 Push-Ups 10 Strict Chest-to-Bar Pull-Ups 800 Meter Run 10 Strict Chest-to-Bar Pull-Ups 20 Push-Ups 40 Russian Kettlebell Swings 60 Jumping Lunges B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds  CrossFit (Performance)
A. Three sets of: Back Squat x 6 reps Rest 3 minutes Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. Complete as many rounds and reps as possible in 12 minutes of: 10 Thrusters (95/65 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Staiton 1 – Back Squat x 6 reps @ 31X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. Complete as many rounds and reps as possible in 12 minutes of: 10 Calories of Assault Bike 15 Dumbbell Thrusters 20 Calories of Rowing |
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