WOD

AMRAP25, in teams of 2

• 2 Rounds
  • 500m Run
  • 50 Cal Assault Bike
• 2 Rounds
  • 25 Synchro Toes to Bar
  • 25 Synchro Push Ups

Today’s Workout 

• 1k Run
• 50 sit ups
• 1k Row
• 50 Sit ups
• 1k Ski
• 50 Sit ups

Today’s Workout

• 5 Rounds
  • 50 Double Unders
    10 Front Rack Lunges (115/75#)
    10 Shoulder to Overhead
    10 Burpees Over Bar
    – Rest 1:30 between rounds or perform relay style with a partner.

SWEAT Workout

• 40-30-20-10
  Cal Row/Ski
  Wall Balls
  *20 Bicycles after each round

  10-20-30-40
  Jumping Lunges
  Burpees
  *20 MB Russian Twist after each round

Today’s Workout

Strength

• 10-8-6-4-2
  Ring Rows
  Ring Dips
  *20 Hollow Rocks after each set

Conditioning

• “Helen”
  • 3 Rounds For Time:
    • 400m Run
    • 21 KB Swings (53/35#)
    • 12 Pull Ups

Today’s Workout 

• 10 Rounds
  • 10/7 Calorie Assault Bike
  • 2 Full Cleans (Building)
    • Rest 90 seconds between rounds or alternate with a partner

There will be no 7am or 9am class today as we get together to celebrate the success of Linda’s treatments.

Today’s Workout 

35:00 Clock, teams of 3:

• 100 Calorie Assault Bike
  • 10 synchronized squats  every switch
• 100 Bench Press (135/95#)
  • 10 synchronized burpees every switch
• 100 Dual DB Step Ups (2×50/2×35#)
  • 10 synchronized  V-U

Max cal Row/Ski in remaining time

TODAY’s WORKOUT

Strength

• 5 x 3 Back Squat @ 70-75%
  • 5R/5L Single Leg Deadlifts between every set

Conditioning 

• “Icarus”
  • EMOM for as long as possible
    • 2-4-6-8-10….
      • Wallballs (20/14#)

Today’s CrossFit Workout 

• 21-15-9
  • Assault Bike Cals
  • Sandbag Over Shoulder
  • Toes to Bar

After Party

• 3 Rounds
  • 100m Sandbag Carry
  • 15 Push Ups with hands on SB
  • :30 Hollow Hold

Today’s Workout

• Every 6:00 x 5
  • 400m Run
    4 Full Cleans
    4 Muscle Ups

Clean weight
Male: 155/185/205/225/245
Female: 105/125/135/155/175

Today’s CrossFit Workout

• 10 Rounds, Rest 1:00 between rounds
  • 30 Double Unders
    6 Front Rack Lunges
    3 Push Press (Building)

SWEAT Workout

• Running Intervals:
  • 2 x 400, Rest 1:00
    4 x 300, Rest :45
    6 x 200, Rest :30
• Following final rest period begin 3 rounds:
  • 8R/8L Overhead Lunges
    16 Goblet Squats
    24 Abmat Sit ups
    16 Plank Passes
    8R/8L Push up w/Row