 CrossFit (Performance)
A. Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift B. Five rounds for time of: 10 Deadlifts (225/155 lbs) 15 Toes to Bar 200-Meter Run CrossFit Light (Fitness) A. Three sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Alternating Lateral Lunge x 10 reps each leg @ 2011 Rest 45 seconds B. Five rounds of: 20 Kettlebell Swings 20 V-Ups 200-Meter Run
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 CrossFit (Performance)
In teams of three, complete 5 sets each of: 500 Meter Row 15 Burpee Box Jump-Overs (24″/20″) 10 Overhead Squats (115/75 lbs) Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. CrossFit Light (Fitness) In teams of three, complete 5 sets each of: 500 Meter Row 20 Walking Lunges with Kettlebells or Dumbbells 10 Burpees Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.  CrossFit (Performance)
A. Take 15-20 minutes to build to a 1-RM Shoulder Press B. Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 30 Double-Unders CrossFit Light (Fitness) A. Four sets of: Shoulder Press x 4-6 reps @ 2111 Rest 60 seconds Hollow Rocks x 30 reps Rest 60 seconds B. Complete as many rounds as possible in 12 minutes of: 3 Strict Pull-Ups 6 Strict Handstand Push-Ups or L-Seated DB Presses 9 Stationary Dips  CrossFit (Performance)
A. Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean B. Every 5 minutes, for 15 minutes (3 sets) for times of: 30/20 Calories of Row / Assault Bike 9 Power Cleans (185/135 lbs) (Post times for all three sets – e.g., 1:36/1:44/1:57) CrossFit Light (Fitness) A. Three sets of: Front Squats x 6-8 reps @ 3011 Rest 60 seconds Strict Pull-Ups x 6-8 reps @ 2110 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Every 5 minutes, for 15 minutes (3 sets) for times of: 30/20 Calories of Row / Assault Bike 30 Kettlebell Swings Rest 3 minutes  CrossFit (Performance)
Painstorm XII In Teams of 3 Complete For Time 400 meter Run (all together) 50 Back Squats (95/65) 50 Front Squats 50 Overhead Squats 400 meter Run 50 Shoulder Presses 50 Push Presses 50 Push Jerks 400 meter Run 50 Hang Power Cleans 50 Hang Power Snatches 400 meter Run Split reps as you see fit. Run together CrossFit Light (Fitness) Paindrizzle XII In Teams of 3 Complete For Time 200 meter Run (all together) 50 KB Swing 50 Goblet Squats 50 KB DL 200 meter Run 50 DB Press 50 DB Push Presses 50 DB Push Jerks 200 meter Run 50 DB Cleans 50 DB Snatches 200 meter Run Split reps as you see fit. Run together  CrossFit (Performance) A. Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes between sets B. In teams of two, partners alternate to complete 5 rounds each of: 20 Kettlebell Swings (32/24 kg) 10 Ring Dips CrossFit Light (Fitness) A. Three sets of: L-Seated Dumbbell Press x 8 reps @ 2111 Rest 60 seconds Death March x 20 steps @ 2011 Rest 60 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 60 seconds B. In teams of two, partners alternate to complete 5 rounds each of: 15 Kettlebell Swings 10 Push-Ups  CrossFit (Performance)
A. Four sets of: Back Squat x 2-4 reps @ 30X1 Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 90 seconds B. For time: Row 1000 Meters immediately followed by… Five rounds of: 10 Overhead Squats (115/75 lbs) 15 Pull-Ups CrossFit Light (Fitness) Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 45 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds B. For time: Row 1000 Meters immediately followed by… Five rounds of: 5 Strict Pull-Ups 10 Dumbbell Thrusters  CrossFit (Performance)
Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest CrossFit Light (Fitness) Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Box Step-Ups 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest  CrossFit (Performance)
A. Five sets of: Bench Press x 2-3 reps @ 20X1 Rest 2 minutes Strict Supinated-Grip Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Against a two-minute running clock, complete the following: 400 Meter Run Push-Ups x Max Reps Rest two minutes between sets, and complete a total of four sets. CrossFit Light (Fitness) A. Four sets of: Dumbbell Bench Press x 6-8 reps @ 20X1 Rest 45 seconds Supinated-Grip Pull-Ups x 4-6 reps @ 2111 Rest 45 seconds Hollow Rocks x 30 seconds Rest 45 seconds B. Against a two-minute running clock, complete the following: 200 Meter Run Push-Ups x Max Reps Rest two minutes between sets, and complete a total of four sets.  CrossFit (Performance)
A. Take 15-20 minutes to build to today’s 1-RM Clean (or use the time to practice clean technique) B. “Diane” Complete rounds of 21, 15, and 9 reps for time of: 225/155 lb. Deadlift Strict Handstand Push-Ups CrossFit Light (Fitness) A. Three sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Dumbbell Z-Press x 6-8 reps @ 2111 Rest 45 seconds Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010 Rest 45 seconds B. For time: 40 Kettlebell Swings 20 Dumbbell Push Presses 30 Kettlebell Swings 15 Dumbbell Push Presses 20 Kettlebell Swings 10 Dumbbell Push Presses |
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