Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 min rest
Wod
15 min AMRAP
15 wallball shots 20/14
15 KB swings 70/53
15 double unders
*This rep scheme is designed to be done unbroken. Try to only rest between movements
Warmup
400m run
10 deadlifts 45/35
10 presses 45/35
10 back squats 45/35
Wod
“CrossFit Total”
1 rep max
-back squat
-press
-deadlift
Warmup
50 double unders
3 rounds
10 strict presses 45/35
10 ring dips
10 jerks 45/35
2 min rest
Wod
“Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Warmup
500m row
3 rounds
10 wallball shots 20/14
10 pushups
10 squats
2 min rest
wod
squat cleans
5-5-3-3-3-1-1-1-1-1
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
21-15-9
DB clean and jerks 35/25
Pullups
Situps
Open gym 2:00-3:00
Team chipper
30 situps
30 deadlifts 225/155
30 double-unders
30 Overhead squats 95/65
30 pullups
** two teams, run in a relay style, you may not move to the next station until it has been completed by the athlete in front.
** only one male bar and one female bar …
Warmup
50 double unders
3 rounds
10 wall facing squats
10 banded knee squats
10 sec bottom of squat holds
wod
back squats
5-5-3-3-3-1-1-1-1-1
**please watch the video, if possible, we will pair and have your buddies give feedback on your squat.
Warmup
400m run
3 rounds
10 db deadlifts 35/25
10 db cleans 35/25
10 db jerks 35/25
2 min rest
Wod
3 rounds
15 inverted burpees.
1000m row
15 burpees over the rower
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
Wod
“Grace”
30 clean and jerks 135/95