CONDITIOINING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for Time:
8 Deadlifts (155/105)
25 Double Unders
8 Power Cleans (155/105)
25 Double Unders
8 Push Jerks (155/105)
25 Double Unders
Workout of the Day
CONDITIOINING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for Time:
8 Deadlifts (155/105)
25 Double Unders
8 Power Cleans (155/105)
25 Double Unders
8 Push Jerks (155/105)
25 Double Unders
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
2017 CrossFit Lift-Off Workout
AMRAP in 12 minutes of:
25 Pull-ups
50 Calorie Row
100 Overhead Squats (45/35)
50 Box Jumps (24/20)
25 Pull-ups
CONDITIONING:
Coaches Choice
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for Time of:
20 Unbroken Deadlifts (225/155)
*rest as little as possible between sets*
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
250 meter Row
20 Dumbbell Snatch (50/35)
20 Box Jumps (24/20)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
50-40-30-20-10 Reps for Time of:
Walking Lunge Steps
Ab-mat Sit-ups
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Eva"
5 Rounds For Time:
Run 800 meters
30 Kettlebell Swings (32/24)
30 Pull-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
42 Wall-Balls (20/14)
21 Back Squat (205/145)
30 Wall-Balls (20/14)
15 Front Squat (205/145)
18 Wall-Balls (20/14)
9 Overhead Squats (205/145)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds For Time:
25 Double Unders
8 Dumbbell Power Cleans (50/35)
25 Double Unders
8 Dumbbell Lunges (50/35)
25 Double Unders
8 Dumbbell Burpee Deadlift (50/35)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225/155)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
24 Double Unders
12 Bar Facing Burpees
6 Power Snatch (135/95)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
21-15-9 Reps for Time of:
Dumbbell Squat Clean Thruster (50/35)
Pull-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
20 Wall Walks For Time
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
6 Rounds for Max Reps:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds For Time:
3 Power Cleans (225/155)
15 Wall-Balls (20/14)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
60 Calorie Row
60 Chest to Bar Pull-ups
60 Hang Power Snatch (95/65)
60 Calorie Row
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 Minutes of:
9 Wall-Ball (20/14)
12 Push-ups
15 Double Unders
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Hang Clean 1-1-1-1-1
WORK CAPACITY:
For Max Calories:
1 Minute Assault Bike
CONDITIONING:
Run 800 meters or Row 1000 meters
-Followed by Double Under practice-
WORK CAPACITY:
AMRAP in 15 Minutes of:
3 Sumo Deadlift High Pulls (115/80)
3 Knees to Elbows
50 Double Unders
6 Sumo Deadlift High Pulls
6 Knees to Elbows
50 Double Unders
etc...
CONDITIONING:
Run 800 meters Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
21 Bar Facing Burpees
21 Dumbbell Thrusters (50/35)
CONDITONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Isabel"
For Time:
30 Snatches (135/95)
*At the 10 minute mark*
For Time:
Run 2400 meters