Friday 7-4-25
Happy 4th. We will have a 10:00am class only.
RANKEL
AMRAP 20:
6 deadlifts (155/225 lb)
7 burpee pull-ups
10 KB swings (53/70 lb)
200-m run
Thursday 7-3-25
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row
Wednesday 7-2-25
21-15-9-21 reps for time:
Sumo deadlift high pulls 95/65
Push presses 95/65
Cal row
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 …
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 …
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