Thursday 7-24-25
6 rounds for time:
250-m row
12 hang squat cleans 95/65
12 burpees
Wednesday 7-23-25
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
Tuesday 7-22-25
For time:
60 KB swings 53/35
25/30-cal row
60 KB swings
Monday 7-21-25
”Nancy”
5 rounds for time:
400-m run
15 overhead squats 95/65
Sunday 7-20-25
2k row for time
Saturday 7-19-25
For time with a partner:
100/80 cal row
150 double-unders
100 deadlifts 135/95
150 double-unders
100/80 cal row
850 CrossFit Kids 11-12
AMRAP 2:
5 hanging knee raises
20 jumping jacks
Rest 1:00
AMRAP 2:
5 hanging knee raises
15 tuck jumps
Rest 1:00
AMRAP 2:
5 hanging knee raises
10 plate jump-overs
Friday 7-18-25
5 rounds for time:
12 KB goblet squats 53/35
1 legless rope climb
12 single-arm KB box step-ups 20/20
6 strict pull-ups
Thursday 7-17-25
AMRAP 16:
200-m run
100-m double-DB farmers carry 50/35
1:00 plank hold
Wednesday 7-16-25
*Reminder* no morning classes today, back to normal on Thursday.
On a 20:00 clock:
Build to a 1-rep-max snatch
Tuesday 7-15-25
*Reminder* No morning classes. Tuesday or Wednesday
3 rounds for time:
9 hang power cleans 115/75
12 thrusters
15 lateral burpees over the bar