 CrossFit (Performance)
Every 3 minutes, for 12 minutes (4 sets): Back Squat x 5 reps @ 32X1 B. “Fran on Repeat” Every minute, on the minute, for 5 minutes: 12 Thrusters (95/65 lbs) 12 Pull-Ups If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute. CrossFit (Fitness) A. Every 90 seconds, for 12 minutes (2 sets each) of: Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1 Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1 Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010 Station 4 – Reverse Snow Angels x 15 reps @ 2020 B. Complete as many rounds and reps as possible in 5 minutes of: 12 Dumbbell Thrusters 6 Strict Pull-Ups
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 CrossFit (Performance)
Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Calories of Rowing or Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side) Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically. CrossFit (Fitness) Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Calories of Rowing or Assault Bike Station 2 – 15 Burpee Box Step-Overs Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.  CrossFit (Performance)
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 40 minutes of: 20 Power Cleans 75 Air Squats Share reps as you choose. At the end of every round, unload the barbell and Overhead Carry the plates 200m with your partner (both partners working at the same time). When both partners have returned reload the barbell for the next round. CrossFit (Fitness) In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 40 minutes of: 20 Plate Ground to Overheads 75 Air Squats Share reps as you choose. At the end of every round, unload the barbell and Overhead Carry the plates 200m with your partner (both partners working at the same time). When both partners have returned reload the barbell for the next round.  CrossFit (Performance)
A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch The weight should be constantly building throughout the 18 minutes of this session. B. For time: 1000 Meter Row 30 Burpees Over the Barbell 15 Hang Power Snatches (155/105 lbs) CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Side Plank x 45 seconds each side B. For time: 1000 Meter Row 60 Kettlebell Swings 30 Burpees  CrossFit (Performance)
100 Toes to Bar 2 “Bear Complex” each, Alternating 135/95 lbs 100 Box Jumps 24/20″ 4 “Bear Complex” each, Alternating 115/85 lbs 100 Jumping Lunges 6 “Bear Complex” each, Alternating 105/75 lbs 100 Pull Ups 8 “Bear Complex” each, Alternating 95/65 lbs This workout is completed in teams of two. One person working at a time Switch whenever you want. Alternate bear complex *”BEAR COMPLEX” – Deadlift + Hanging Power Clean + Front Squat + Push Press + Back Squat + Back Rack Press CrossFit (Fitness) 100 Hanging Knee Raises 2 “Bear Complex” each, Alternating 135/95 lbs 100 Box Step Ups 4 “Bear Complex” each, Alternating 115/85 lbs 100 Reverse Lunges 6 “Bear Complex” each, Alternating 105/75 lbs 100 Jumping Pull Ups 8 “Bear Complex” each, Alternating 95/65 lbs This workout is completed in teams of two. One person working at a time Switch whenever you want. Alternate bear complex *”BEAR COMPLEX” – Deadlift + Hanging Power Clean + Front Squat + Push Press + Back Squat + Back Rack Press  CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets): Front Squat x 3 reps @ 85% or more of 1-RM Check your 1-RM Front Squat from July 9, 2019. B. Every 10 minutes, for 20 minutes (2 sets), for times: Row 1000/850 Meters 50 Wall Ball Shots (20/14 lbs) CrossFit (Fitness) A. Every minute, on the minute, for 15 minutes (3 sets of each): Staiton 1 – Front Squat or Goblet Squat x 6 reps @ 32X1 Station 2 – Kettlebell Windmill (Left) x 6 reps @ 4111 Station 3 – Kettlebell Windmill (Right) x 6 reps @ 4111 Station 4 – Side Plank (Left) x 45 seconds Station 5 – Side Plank (Right) x 45 seconds B. Every 10 minutes, for 20 minutes (2 sets), for times: Row 1000/850 Meters 50 Wall Ball Shots  CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% B. Five rounds for time of: 12 Ring Dips 12 Push Presses (115/75 lbs) 12 Burpees Over the Barbell (Lateral) CrossFit (Fitness) A. Three sets of: Dumbbell Bench 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 B. Five rounds for time of: 12 Stationary Dips 12 Dumbbell Push Presses 12 Burpees  CrossFit (Performance)
A. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day. B. Complete as many rounds and reps as possible in 15 minutes of: 60 Double-Unders 30 Alternating Reverse Lunges with Dumbbells (55/35 lbs) 15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Banded 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. Complete as many rounds and reps as possible in 15 minutes of: 15/10 Calories of Assault Bike 15 Alternating Single-Arm Dumbbell Snatches 30 Alternating Reverse Lunges with Dumbbells  CrossFit (Performance)
A. Every 2 minutes, for 8 minutes (4 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) Followed by… Every two minutes, for 20 minutes (10 sets): Power Clean & Jerk + Clean & Jerk Build to today’s heavy. B. “Grace” For time: 30 Ground to Overhead (135/95 lbs) Compare your results to April 30, 2019. 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 Compare results to April 30, 2019  CrossFit (Performance)
A. Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. Compare results to April 17, 2019. B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side CrossFit (Fitness) A. Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. Compare results to April 17, 2019. B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side) |
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