FITNESS Front Squat 8×3 Rest 1 minute between sets Open 16.4 Scaled As many reps as possible in 13 mins of: 55 Deadlifts 62.5/42.5 55 Wall Balls 20/10lbs 9/9 ft 55 Row Calories 55 Hand Release Push-ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Dumbbell Floor Press (Palms facing in) 5×8 For Time: Buy in: Row 40 Cals Then 4 rounds of: 15 Dumbbell Snatch 20/12.5 15 Overhead Squat 30/20 Buy out: 200m Dumbbell Carry 20/12.5 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Pause Overhead Squat 3-3-3-3-3-3 Hold for 2 secs For Time: 700m Row –then– 20 Pull Ups 20 Deadlifts 70/45 15 Pull Ups 15 Deadlifts 70/45 10 Pull Ups 10 Deadlifts 70/45 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 15 minutes to find a 1RM Power Clean 3 minute transition 13 minutes to find a 1RM Push Press 3 minute transition 1km Row for time PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Squat 5-5-3-3-1-1-1 Complete 3 x 4 minute rounds of: Row Cals Walking Lunges Hand Release Push Ups Double Unders Rest 1 minute PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Power Clean 3-3-3-3-3-3-3 Across For Time: 40 Cal Row 100 Air Squats 60 Push Ups 50 Air Squats 30 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Bench Press 5-3-1 Strict Pull Up 5-5-5 Or Inverted Row 6-6-6 For Time: Buy in: 40 Cal Row –then– 3 rounds of: 21 Shoulder to Overhead 40/30 15 Pull Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 3RM Thruster (16min Cap) Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 60/42.5 20 Ring Muscle Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS “CrossFit Total II” 1 rep Clean 1 rep Bench Press 1 rep Overhead Squat “Finisher Fitness” AMRAP in 7 minutes of: 25 Cal Row 50 Air Squats 50 Butterfly Sit Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Push Jerk 3-3-3-3-3-3 Across Bent Over Dumbbell Row 3×10 Complete 3 rounds for time of: 30/25 Cal Row 30 Push Ups 20 Front Squats 45/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING