Sunday 8-17-25
With a partner
On a 30:00 clock with a partner:
Run or row for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 10 burpees together
Category: Uncategorized
Saturday 8-16-25
”Fight Gone Bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps (20 in)
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds
CrossFit kids 11:00am
4 rounds:
:20 dumbbell front squats
:10 rest
:20 wall walks
:10 rest
Friday 8-15-25
*no 6:30pm class tonight
AMRAP 12:
100-m single-KB suitcase carry 70/53
7 right-arm KB snatches
7 left-arm KB snatches
Thursday 8-14-25
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Wednesday 8-13-25
For load:
Back squat
5-5-5-5-5
Tuesday 8-12-25
10 rounds for time of:
3 muscle-ups
4 box jumps 30/24
Monday 8-11-25
RX
3 rounds for time of:
400-m run
21 med-ball cleans 20/14
12 power cleans 155/105
Sunday 8-10-25
On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches 75/55
In the remaining time:
Find a 1-rep-max power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
Saturday 8-9-25
No kids class this weekend.
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats 50/35
10/6 cal row
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the row
Friday 8-8-25
For time:
30 clean and jerks 135/95