Tuesday 7-1-25
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) 50/35
3 rope climbs
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
Monday 6-30-25
For load:
3-3-3-3-3-3-3
Back squat
Sunday 6-29-25
AMRAP 20 with a partner:
50 double-unders
1 devils press 50/35
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils …
Saturday 6-28-25
adult class is at regular time 10:00-11:00
CrossFit Kids class is from 11:00-12:00
For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.
CrossFit Kids
AMRAP 6:
6 shuttle runs
6 burpee box jumps
12 walking lunges
…
Friday 6-27-25
AMRAP 15:
100-m DB suitcase carry 50/35
20 box jumps 24/20
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Thursday 6-26-25
5 rounds:
AMRAP 2:
20 wall-ball shots 20/14
Max ring muscle-ups
– Rest 2:00 between rounds
Wednesday 6-25-25
5 rounds for time:
15 hang power snatches 95/65
15 bar-facing burpees
Tuesday 6-24-25
”Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)
Monday 6-23-25
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Sunday 6-22-25
snatch
5-5-3-3-3-1-1-1-1