 CrossFit (Performance & Fitness)
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 20 Calorie Row 15 Kettlebell Swings (32/24 kg) 10 Push-Ups 5 Strict Pull-Ups *One partner works while the other holds a (45/35#) plate overhead.
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 CrossFit (Performance)
A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest 2 minutes between sets. B. Complete as many rounds and reps as possible in 12 minutes of: 12 Thrusters (95/65 lbs) 12 Toes to Bar 12 Box Jumps (24″/20″) CrossFit (Fitness) A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 60-75 seconds Single-Arm Dumbbell Row x 6-8 reps each @ 21X0 Rest 60-75 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 12 Dumbbell Thrusters 12 Alternating Reverse Lunges with DB Farmer’s Carry 12 V-Ups  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 Build to today’s heavy. B. “Grace” For time: 30 Ground to Overhead (135/95 lbs) Compare your results to July 23, 2018. CrossFit (Fitness) A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 45 seconds L-Sit Taps x 40 seconds (10 each leg x 2 sets) Rest 45 seconds B. “Row-3” For max calories: 3 Minutes of Rowing  CrossFit (Performance)
Every 6 minutes, for 30 minutes (5 sets) for times: 40 Calories of Rowing on Concept 2 20 Wall Ball Shots (20/14 lbs) 10 Bar Muscle-Ups Please note times for each of the five sets. CrossFit (Fitness) Every 6 minutes, for 30 minutes (5 sets) for times: 40 Calories of Rowing on Concept 2 20 Wall Ball Shots 10 Strict Chest-to-Bar Pull-Ups Please note times for each of the five sets.  CrossFit (Performance)
A. Five sets of: Deadlift x 5 reps @ 21X1 Rest 2-3 minutes Keep all sets above 75% of your 1-RM. B. Five rounds for time of: 400 Meter Run 40 Double-Unders 10 Deadlifts (225/155 lbs) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Banded Leg Curls x 20 reps @ 1010 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. Five rounds for time of: 400 Meter Run 25 Kettlebell Swings  CrossFit (Performance)
A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible. B. “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to August 21, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes? C. Every 2 minutes, for 12 minutes (3 sets) of: Station 1 – Supine Ring Rows x 8-10 reps @ 2111 Station 2 – Reverse Snow Angels x 12 reps @ 3030 Station 3 – Hollow Hold x 45-60 seconds CrossFit (Fitness) A. Every minute, on the minute, for 15 minutes (3 sets) of: Minute 1 – Tempo Push-Ups x 10-12 reps @ 1111 Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead) Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110 Minute 4 – Push-Ups x 20 reps @ 10X0 Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead) (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry) B. “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to August 21, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes? C. Every 2 minutes, for 12 minutes (3 sets) of: Station 1 – Supine Ring Rows x 8-10 reps @ 2111 Station 2 – Reverse Snow Angels x 12 reps @ 3030 Station 3 – Hollow Hold x 45-60 seconds  CrossFit (Performance)
In Teams of Two: 800 Meter Run (together) 90 Chest-to-Bar Pull-Ups 45 Hang Squat Cleans (135/95 lbs) 800 Meter Run (together) 90 Chest-to-Bar Pull-Ups 45 Hang Squat Cleans (135/95 lbs) 800 Meter Run (together) *Partners can split reps of Chest to Bar & Hang Squat Cleans as needed CrossFit (Fitness) In Teams of Two: 800 Meter Run (together) 90 Wall Ball Shots 45 Strict Pull-Ups 800 Meter Run (together) 90 Wall Ball Shots 45 Strict Pull-Ups 800 Meter Run (together) *Partners can split reps of Wall Balls & Strict Pull Ups as needed  CrossFit (Performance & Fitness)
Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row Station 4 – 20 Single-Arm DB Snatches (55/35 lbs – 10 each side) Station 5 – 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 (Performance)
A. Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as possible Rest 2 minutes between sets. B. For time: 30 Dumbbell Thrusters (55/35 lb DBs) 30 Alternating Reverse Lunges with DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges with DB Farmer’s Carry 10 Dumbbell Thrusters 10 Alternating Reverse Lunges with DB Farmer’s Carry CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Front Squat or Goblet Squat x 6 reps @ 32X1 Station 2 – (Left) Single-Arm Deadlift x 5 reps @ 2112 + 50-Foot Suitcase Carry* Station 3 – (Right) Single-Arm Deadlift x 5 reps @ 2111 + 50-Foot Suitcase Carry* Station 4 – Reverse Snow Angels x 15 reps @ 2020 *Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square. B. For time: 30 Dumbbell Thrusters 30 Alternating Reverse Lunges with DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges with DB Farmer’s Carry 10 Dumbbell Thrusters 10 Alternating Reverse Lunges with DB Farmer’s Carry |
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