 CrossFit (Performance)
Complete as many rounds and reps as possible in 5 minutes of: 50 Double-Unders 10 Alternating Single-Arm Dumbbell Devil’s Press 20 Alternating Single-Arm Dumbbell Snatches Rest 2 minutes, and then… Complete as many rounds and reps as possible in 5 minutes of: 10 Single-Arm Overhead Dumbbell Lunges (Right Arm) 10 Single-Arm Overhead Dumbbell Lunges (Left Arm) 30 Sit-Ups Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP. CrossFit (Fitness) Complete as many rounds and reps as possible in 5 minutes of: 50 Double-Unders10 Burpee Backpack Ground to Overhead10 Hand Release Push Ups10 Goblet Squats Rest 2 minutes, and then… Complete as many rounds and reps as possible in 5 minutes of:10 Jumping Lunges10 Alternating Reverse Lunges30 Sit-Ups Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.
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 CrossFit (Performance)
A. Every 90 seconds, for 18 minutes (6 sets) of: Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press* Station 2 = Rest B. Complete rounds of 21, 15 and 9 reps for time of: Thrusters (Dumbbell or Barbell) Bar-Facing Burpees CrossFit (Fitness) A.Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1Station 2 – Supinated-Grip Strict Pull-Ups or Rows x 5-6 reps @ 21X1Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Hollow Rocks or Hollow Hold x 45 seconds B.Complete rounds of 21, 15 and 9 reps for time of:Thrusters (Odd Object)Burpees  CrossFit (Performance)
Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of: Station 1: 20 seconds of Rowing, Bike or Bike or Treadmill (record as reps/distance) Station 2: 20 seconds of Dumbbell Ground to Overhead Station 3: 20 seconds of Renegade Rows Followed By Every minute, on the minute, for 18 minutes (6 sets) of: Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM Followed By When the running clock reaches 42:00, perform the following… Every minute, on the minute, for 9 minutes (3 sets) of: Station 1: 30 seconds of Upright Rows Station 2: 30 seconds of Death Marches Station 3: 30 seconds of Frog Pumps CrossFit (Fitness) Every minute, on the minute, for 3 minutes (1 set) for max reps of: Station 1: 20 seconds of Jumping Lunges Station 2: 20 seconds of Backpack Deadlifts Station 3: 20 seconds of Push-Up + Alternating Taps Followed By Every minute, on the minute, for 18 minutes (6 sets) of: Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM Followed By Every minute, on the minute, for 9 minutes (3 sets) of: Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug) Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack) Station 3: 30 seconds of Frog Pumps  CrossFit (Performance)
Three sets of: Dumbbell Floor Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps @ 1212 Rest 45 seconds Followed by Five rounds for time of: 6 DB Hang Power Cleans 9 DB Push Presses 12 Dips CrossFit (Fitness) Three sets of: Odd Object Floor Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps @ 1212 Rest 45 seconds Followed by Five rounds for time of: 6 Odd object Cleans 9 Push Presses 12 Stationary Dips  CrossFit (Performance)
Every minute, on the minute, for 16 minutes (4 sets) of: Station 1: 10-15 Handstand Push-Ups Station 2: 10-15 DB / KB Front Rack Squats Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls Station 4: Rest Followed By Two rounds for time of: 10 Handstand Push-Ups 10 DB / KB Front Rack Squats 10 Sumo Deadlift High Pulls Time Cap = 6 Minutes Followed By Every minute, on the minute, for 8 minutes (2 sets) of: Station 1: 30 seconds of Right Side Plank Station 2: 30 seconds of Left Side Plank Station 3: 30 seconds of Superman Hold Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1 CrossFit (Fitness) Every minute, on the minute, for 16 minutes (4 sets) of: Station 1: 10-15 Hand Release Push-Ups Station 2: 10-15 Bearhug Backpack Squats Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag) Station 4: Rest Followed By Two rounds for time of: 10 Hand Release Push-Ups 10 Bearhug Backpack Squats 10 Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag) Time Cap = 6 Minutes Followed By Every minute, on the minute, for 8 minutes (2 sets) of: Station 1: 30 seconds of Right Side Plank Station 2: 30 seconds of Left Side Plank Station 3: 30 seconds of Superman Hold Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1  CrossFit (Performance & Fitness)
For quality, Every minute, on the minute, for 10 minutes (5 sets of): Min 1) Turkish Get Up 1-5 reps Left Min 2) Turkish Get Up 1-5 reps Right Followed By At a 70% Effort, Every minute, on the minute, for 25 minutes (5 sets of): Min 1) Weighted Romanian Deadlifts x 10-15 Min 2) 60 seconds of Side Plank Reach Throughs (30s each side) Min 3) Weighted Glute Bridges x 15-20 Min 4) Bent Over Weighted Row x 10-15 Min 5) Weighted Russian Step-ups 6-8 Each Leg  CrossFit (Performance & Fitness)
“Kalsu” "Quara-su" Complete the following for time: 100 DB Thrusters or Backpack Thrusters 5 Burpees to start and at the top of every minute  CrossFit (Performance)
Complete as many rounds and reps as possible in 15 minutes of: 5 Devil’s Presses 10 Dumbbell Front Squats 15 Sit-ups 30 Double-Unders 15/10 Calorie Assault Bike or Row Followed By: Four sets, for max reps, of: 30 seconds of Upright Rows Rest 30 seconds immediately followed by…. Four sets, for max reps, of: 30 seconds of Bent-Over Plate Rows Rest 30 seconds immediately followed by…. Four sets of: 30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press Rest 30 seconds immediately followed by…. Four sets of: 45 seconds of Flutter Kicks Rest 15 seconds CrossFit (Fitness) Complete as many rounds and reps as possible in 15 minutes of: 5 Backpack Burpee Ground to Overhead 10 Backpack Bearhug Squats 15 Sit-ups 30 Running Man Line Jumps 30 Jumping Jacks Followed By: Four sets, for max reps, of: 30 seconds of Backpack Upright Rows Rest 30 seconds immediately followed by…. Four sets, for max reps, of: 30 seconds of Bent-Over Reverse Flys Rest 30 seconds immediately followed by…. Four sets of: 30 seconds of Seated Backpack Press Rest 30 seconds immediately followed by…. Four sets of: 45 seconds of Flutter Kicks Rest 15 seconds  CrossFit (Performance & Fitness)
Every minute, on the minute, for 10 minutes: 2 Roll to Candlesticks 4 Hand-Release Push-Ups 6 Alternating Dumbbell Snatches (50/35 lbs) or Backpack Ground to Overhead Immediately followed by… Every minute, on the minute, for 10 minutes: 8 Air Squats 10 Alternating Object Taps From Front Leaning Rest 12 Mountain Climbers Immediately followed by… Every minute, on the minute, for 5 minutes: 10 Single-Leg Ground to Sky Reaches each side Immediately followed by… Every minute, on the minute, for 5 minutes: 8 Alternating Tempo Cossack Squats @ 3111  CrossFit (Performance)
Every minute, on the minute, for 15 minutes (5 sets) of: Station 1: 15-18/10-12 Calorie Assault Bike or Row Station 2: 10-15 Dumbbell Thrusters Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts When the running clock reaches 27:00, perform the following… Three rounds for time of: 15/10 Calorie Assault Bike or Row 10 Dumbbell Thrusters 10 Dumbbell Burpee Deadlifts Time Cap = 10:00 Followed By: Every 90 seconds, for 12 minutes (2 sets) of: Station 1: 45 seconds of Good Mornings Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111 Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled) Station 4: 45-60 seconds of Weighted Prone Plank Hold CrossFit (Fitness) Station 1: 20 Smurf Jacks Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats Station 3: 60 seconds of Max Reps Burpee Over an Object When the running clock reaches 27:00, perform the following… 3 Rounds for time of: 20 Smurf Jacks 20 Backpack Squats 10 Burpees Over an Object (10 Minute Cap) Followed By: Every 90 seconds, for 12 Minutes (2 sets) of: Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1 Station 2: 30 seconds of Single-Arm Odd Object Row (each arm) @ 2111 Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled) Station 4: 45-60 seconds of Prone Plank Hold (optional weighted) |
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