crossfit

“30 Rock”3 Rounds:30 Kettlebell Swings (70/50)30 Push Presses (115/85)30/21 Calorie Assault Bike30 Toes to Bar  

Bench Press 5×3  *increase weight from last week 3 Rounds For Time21 Chest to bar15 Burpees to Bar 6″9 DB Squat Cleans 50/35s 

2 Squat Cleans + 1 Jerk  Build over 10 Minutes 3 Rounds25/18 Cal Row20 Alt DB Snatch 70/5015 Strict HSPU  

2 Rounds8-12 Strict Pull Ups8-12 Bent Over BB Row8-12 DB Biceps Curl 6 RoundsDouble Tabata (40:20)BurpeesBike for Cals  

Competitor4 Rounds for time10 Deadlifts 315/22525 Toes to Bar10 DB Thrusters 50/35lbs400m run Rx’d4 Rounds10 Deadlifts  275/18518 Toes to Bar10 DB Thrusters 50/35lbs400m run Intermediate4... Read More

“IHOP”AMRAP 15:60 Double Unders30/24 Calorie Row5 Power Cleans  165/115lbs5 Hang Squat Cleans5 Squat Clean Post3 Giant Sets9/9 Suitcase Deadlifts15 Reverse Snow Angels20 Band Pull Aparts 

Bench Press 5×5 4 Rounds for Max RepsAgainst a 4 Minute Clock20/15 Cal Assault Bike or 15/12 Cal Echo Bike15 Strict HSPU from Deficit 4/2″Max... Read More

JohnsonAMRAP in 20 Minutes of:9 Deadlifts 245/165lbs8 Muscle ups9 Squat Cleans 155/105lbs

100 Foot Plate Push 45/35lbs60 DB STOH 35/20lbs30 Burpee Box Jump Over 24/20″60 DB STOH 35/20lbs100 Foot Plate Push 45/35lbs Post WOD3 Rounds50ft Suitcase/Farmers Carry... Read More

2 Rounds8-12 Strict Pull Ups8-12 1 Arm DB Row8-12 DB Biceps Curl AMRAP in 20 Minutes400m run 50 Air Squats