Teams of 3:
For Time (30 Minute Cap):
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
May 24, 2018
400m run
2 rounds
30m each direction hip circle
10 Sumo good morning
10 each front rack step ups
10 each spider stretch with rotation
May 23, 2018
8 min for quality
15 m each side shuffle
8 Sampson stretch each side
5 each single arm kb swing
10 kip swings
5 pull ups
Then 200m run
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
May 22, 2018
AMRAP 10 MIN
10 DEADLIFTS 275/185
20 SIT UPS
AMRAP 10 MIN
10 DEADLIFT 275/185
20 SITUPS
May 21, 2018
400m
3x
8 sumo inch worm
5 Cossack each side
3x
10 medball deadlift
10 wall balls
5 medball cleans
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters
Men: 20-lb. ball
Women: 14-lb. ball
May 20, 2018
2 rounds
:20 hollow/tuck hold
30m each sa oh carry
8-sa High pulls
8- sa press
3 rounds
:30 hs hold
:30 hang
6 db press
6 pull up
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups
Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
May 18, 2018
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
May 17, 2018
2 rounds
10 each Eccentric ankle dorsiflexion
10 ea lateral box step ups
5 sumo Inch worm
10 jumping double taps
Rowing skill
3 rounds
5 cals
10 du
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.
YES THIS IS A REPEAT, Crossfit Is unknown and unknowable, this is an opportunity to test yourself. Learn a lesson from what happened last time, maybe you scaled it too much or not enough? Use this opportunity to learn from how you mentally and strategically approached the wod!)
May 16, 2018
2x
High knees
Skip
Butt kicks
High ship
Then alt tabata x10
Bottom burpee
Tuck jumps
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute
Men: 36-in. box
Women: 30-in. box
May 15, 2018
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
2rounds
10 Cuban press
5 sa high pull
5 sa press each
10 sumo inchworm
10 lateral box step ups
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May 25, 2018
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