12 Days of Christmas 2016 (Partner) For Time: 1 Partner 100m Run 2 Rope Climbs 15ft 3 Ground to Overhead 80/55 4 Dumbbell Thrusters 25/15 5 Kettlebell Swings 32/24 6 Synchro Lateral Burpees 7 Partner Deadlifts 80/55 8 Wall Balls 9 Handstand Push Ups + Handstand Hold 10 DB Snatches (Each) 30/20 11 Bar Muscle […]
CONTINUE READINGFitness 16 minutes to find a 1RM Back Squat EMOM for as long as possible: (10min Cap) 1st minute 5 Burpees 1 Thruster 50/30 2nd minute 5 Burpees 2 Thruster 50/30 3rd minute 5 Burpees 3 Thruster 50/30 4th minute 5 Burpees 4 Thruster 50/30..etc Performance 16 minutes to find a 1RM Back Squat EMOM […]
CONTINUE READING“Test Week” 15 minutes to find a 1RM Power Snatch 3 minute transition Max Unbroken Strict Pull Ups –2 minutes rest– Max Strict HSPU in 90secs or Max Push Ups in 90sec 2 minute transition 800m Run (8min Cap) 3 minute transition EMOM for as long as possible: 0:00 – 2:00 minutes 20 Double Unders […]
CONTINUE READING“Test Week” 1RM Power Clean (15min Cap) 3 minute transition 1RM Push Press (13min Cap) 3 minute transition 1km Row for time Post load and scores to the whiteboard.
CONTINUE READING“Test Week” 18 minutes to find a 3RM Deadlift “Helen” (15min Cap) 3 Rounds for time: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READING“Partner Saturdays” For Time: 400 Double Unders 60 Burpee Pull Ups 50 Power Cleans 70/50 One person is completing the reps while the other person runs 200m. You’ll then swap after each run. Score is total time minus 10secs for every run completed. Post scores to comments.
CONTINUE READINGFitness Push Press 2-2-2-2-2 Increasing 3 x 4 minute rounds of: 15 Wall Balls 10 Sumo Deadlift High Pulls 30/20 10 Push Ups Rest 1 minute Performance Push Press 2-2-2-2-2 Increasing 3 x 4 minute rounds of: Buy in: 30 Wall Balls –Then AMRAP in remaining time of:– 10 Sumo Deadlift High Pulls 42.5/30 10 […]
CONTINUE READINGFitness Back Squat 2-2-2-2-2 Increasing “CrossFit Games Open 13.4” As many reps in 7 mins as you can of: 3 Clean & Jerks 52.5/30 3 Toes To Bars 6 Clean & Jerks 52.5/30 6 Toes To Bars 9 Clean & Jerks 52.5/30 9 Toes To Bars 12 Clean & Jerks 52.5/30 12 Toes To Bars […]
CONTINUE READINGFitness For Time: 800m Run 30 Handstand Push Ups 60 Box Jumps 90 Kettlebell Swings 24/16 800m Run Performance Max Snatch Max Clean and Jerk Post load and scores to whiteboard.
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