 CrossFit (Performance)
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups 8 Strict Handstand Push-Ups 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats immediately followed by… Run 800 Meters The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. CrossFit (Fitness) Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors For time: Run 800 Meters immediately followed by… Three rounds of: 8 Ring Dips 8 L-Seated DB Presses 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats immediately followed by… Run 800 Meters The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy.
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 CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets): Power Clean + Power Jerk Build over the course of the 8 sets to today’s heavy. B. “Grace” For time: 30 Ground to Overhead (135/95 lbs) CrossFit (Fitness) A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds Bulgarian Goat Bag Swings x 12 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. For time: 500 Meter Row 50 Kettlebell Swings (24/16 kg)  CrossFit (Performance)
A. Five sets of: Bench Press x 2-4 reps @ 20X1 Rest 90 seconds Ab-Wheel Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds B. Three rounds for time of: 400 Meter Run 20 Toes to Bar 20 Ring Dips CrossFit (Fitness) A. Four sets of: Dumbbell Press x 6-8 reps @ 2110 Rest 45 seconds Single-Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Bottom’s Up Kettlebell Carry x 100′ each arm Rest 45 seconds B. Three rounds for time of: 400 Meter Run 30 V-Ups or 20 Hanging Knee Raises 20 Stationary Dips  CrossFit (Performance)
In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 200 Meter Lap together. CrossFit (Fitness) In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 200 Meter Lap together.  CrossFit (Performance)
A. Weighted Pull-Ups *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM B. Three rounds for time of: 400 Meter Run 20 Pull-Ups 10 Strict Handstand Push-Ups CrossFit (Fitness) A. Three sets of: Strict Pull-Ups x 4-6 reps @ 3111 Rest 60 seconds Goblet Squats x 6-8 reps @ 31X1 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three rounds for time of: 400 Meter Run 10 Strict Pull-Ups 10 Strict Handstand Push-Ups  CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets) of: Pause Front Squat x 2 reps @ 32X1 Build over the course of the 6 sets to today’s heavy double. B. Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs) CrossFit (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers 10 Alternating Cossack Squats  CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets): Snatch x 1.1.1 (rest 5-7 seconds between singles) B. Two sets for max reps/calories of: 3 Minutes of DU Rest 60 seconds 3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps) Rest 60 seconds 3 Minutes of Rowing Rest 60 seconds CrossFit (Fitness) A. Every 2 minutes, for 16 minutes (2 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – Dumbbell Death March x 20 steps @ 2011 Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Two sets for max reps/calories of: 3 Minutes of SU Rest 60 seconds 3 Minutes of Kettlebell Swings Rest 60 seconds 3 Minutes of Rowing Rest 60 seconds  CrossFit (Performance)
Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Handstand Push-Ups 10 Thrusters (95/65 lbs) 200 Meter Run Rest 8 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 20 Box Jumps (24″/20″) 15 Toes to Bar 10/5 Ring Dips CrossFit (Fitness) Complete as many rounds and reps as possible in 8 minutes of: 200 Meter Run 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 8 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 15 Jumping Lunges 10 Hand-Release Push-Ups 5 Strict Pull-Ups Rest 8 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 15 Weighted Box Step-Ups with Dumbbells 10 V-Ups 10/5 Ring or Stationary Dips  CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85 *Set 5 – 1 rep @ 90% *Sets 6-8 – 2-3 reps @ 90% B. Against a 2-minute running clock, complete as reps as possible of: Row 300/250 Meters Max Reps of Burpee Box Jump-Overs (24″/20″) Rest 2 minutes between sets, and complete a total of 4 sets for max reps. CrossFit (Fitness) A. Four sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Stationary or Ring Dips x 10-15 reps @ 2011 Rest 45 seconds B. Against a 2-minute running clock, complete as reps as possible of: Row 300/250 Meters Max Reps of Burpees Rest 2 minutes between sets, and complete a total of 4 sets for max reps.  CrossFit (Performance)
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (24/16 kg) 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″) 10 Toes to Bar Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on. CrossFit (Fitness) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Mountain Climbers 20 Kettlebell Swings 15 Wall Ball Shots 10 Alternating Reverse Lunges with Dumbbells 5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 wall ball shots, Partner B does 10 reverse lunges, Partner A does 5 toes to bar or leg raises, then Partner B does 25 mountain climbers…and so on. |
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