 CrossFit (Performance) A. Complete as many rounds as possible in 10 minutes of: 19 wall-ball shots 19-cal. row Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Rest 5 minutes then: 5 minutes of: 10 snatches 12 bar-facing burpees Directly into: 5 minutes of: 10 bar muscle-ups 12 bar-facing burpees Rest 5 minutes then: 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 10 minutes CrossFit (Fitness) A. Complete as many rounds as possible in 10 minutes of: 19 wall-ball shots 19-cal. row Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 25 hanging knee raises 50 single-unders 15 squat cleans, 85/55 lb. 25 hanging knee raises 50 single-unders 13 squat cleans, 105/75 lb. Rest 5 minutes then: Complete as many rounds as possible in 10 minutes of: 200-ft. dumbbell front rack walking lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. bear crawl Rest 5 minutes then: 5 minutes of: 10 snatches 12 bar-facing burpees Directly into: 5 minutes of: 10 pull ups 12 bar-facing burpees Rest 5 minutes then: 33-27-21-15-9 reps for time of: 64/45-lb. thrusters Jumping pull-ups Time cap: 10 minutes
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 CrossFit (Performance)
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Push Press (155/105 lbs) 9 Ring Dips CrossFit (Fitness) In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpees 7 Dumbbell Thrusters 7 Box Jump or Step-Overs Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Box Jump or Step-Overs 9 Dumbbell Push Press 9 Stationary Dips  CrossFit (Performance)
A. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds CrossFit (Fitness) A. Three rounds for time: 500 Meter Row 21 Kettlebell Swings 12 Burpees Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds  CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ 90-92% *Set 7 – 1 rep @ 93-94% *Set 8 – 1 rep @ 95% B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Alternating Dumbbell Snatches (55/35 lbs) 10 Strict Handstand Push-Ups CrossFit (Fitness) A. Three sets of: Half-Kneeling Landmine DB Press x 8-10 reps each @ 20X1 Rest 45 seconds L-Sit Taps x 40 seconds (10 each leg x 2 sets) Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 18 Weighted Box Step-Ups (20″/18″) 12 Alternating Dumbbell Snatches 6 Strict Handstand Push-Ups  CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 5 reps @ 32X1 B. Against a 4-minute running clock, perform as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Toes to Bar 20 Push-Ups 30 Jumping Air Squats Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set. CrossFit (Fitness) A. Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – Goblet Squat x 8 reps @ 32X1 Station 2 – Dumbbell Z-Press x 8-10 reps @ 2111 B. Against a 4-minute running clock, perform as many rounds and reps as possible of: 3 Strict Pull-Ups 6 Hanging Leg or Knee Raises 12 Push-Ups 24 Jumping Air Squats Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.  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. For max reps/calories: 3 Minutes of Box Jumps 3 Minutes of Power Snatches (135/95 lbs) 3 Minutes of Assault Bike or Rowing 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. For max reps/calories: 3 Minutes of Rowing or Assault Bike 3 Minutes of Kettlebell Swings 3 Minutes of Jumping Lunges  CrossFit (Performance)
Every 8 minutes, for 40 minutes (5 sets), for times: 50 Double-Unders 15 Push Presses (115/75 lbs) 15 Back Squats (115/75 lbs) 400 Meter Run CrossFit (Fitness) Every 8 minutes, for 40 minutes (5 sets), for times: 20 Walking Lunges with Dumbbells 15 Dumbbell Push Presses 15 Dumbbell Squats 400 Meter Run  CrossFit (Performance)
In teams of two, with only one person working at a time, complete the follow for time: 100 Wall Ball (Partner)s, 20/14 lbs 90 Partner High Five Sit Ups 80 mountain climbers 70 Burpees 60 Overhead Walking Lunge With Plates, 45/25 lbs 50 DB Hang Clean & Jerks, 50/35 lbs 40 Goblet Squats 30 Pull-ups 20 Pistols (Alternating Legs)s 10 Wall Walks CrossFit (Fitness) In teams of two, with only one person working at a time, complete the follow for time: 100 Wall Ball (Partner)s 90 Partner High Five Sit Ups 80 mountain climbers 70 Burpees 60 Overhead Walking Lunge With Plates 50 DB Hang Clean & Jerks 40 Goblet Squats 30 Pull-ups 20 Pistols (Alternating Legs)s 10 Wall Walks  CrossFit (Performance)
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000m row 100 Kettlebell Deadlifts 100 Meter Kettlebell Farmer’s Carry 100 Kettlebell Walking Lunges 100 Kettlebell Push Presses CrossFit (Fitness) In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000m row 100 Kettlebell Deadlifts 100 Meter Kettlebell Farmer’s Carry 100 Kettlebell Walking Lunges 100 Kettlebell Push Presses  CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. B. Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring Muscle-Up OR… Option 2 For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips CrossFit (Fitness) A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 10 Stationary Dips 10 Push-Ups 20 Kettlebell Swings |
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