Workouts

Strength Thruster  Find 3 RM CrossFit Workout 2 RFT 35 Power Snatch 30/20 35 Burpees 10 Bar Muscle Ups Time Cap: 16 Minutes Note: Sub C2B Pullups or Pullups as needed.

Sa 15:09 Hero Saturday “Coe” 10 Rounds For Time: 10 Thrusters 40/25 10 Push-Ups

Fr 14:09 Strength Back Squat 8-8-8-8-8 CrossFit Workout 14 min AMRAP: 7 Toes-to-Bar 14 Dumbbell Hang Clean & Jerk 22,5/15 (7 each arm) 49 Double Unders Scale as needed.

Strength : Power Clean  Find 3RM CrossFit Workout For time: 600m Run 30 Wallballs 30 Pullups 400m Run 20 Wallballs 20 Chest-to-Bar Pullups 200m Run 10 Wallballs 10 Bar-Muscle Ups Time Cap: 18 Minutes

Mi 12.09 Strength: “Lynne” Five rounds for total reps of: Max Reps Bodyweight Bench Press Max Reps Pullups Scale as needed CrossFit Workout 21-15-9 Dumbbell Snatch 22,5/15 Burpee Over Dumbbell Time Cap: 10 Minutes

Fighter Circuit First Round 1 min Hindusquat 1 min Dands 1 min side plank 30s L/30 sR -Rest 1 Min- Second Round 1 min Push ups 1 min Swinhs 24/16 1 min low plank -Rest 1 min- Third Round 1 min Burpees 1 min Clean…

Di 11.09. Warm-Up 150 Double Unders / 3 Min of Double Under Attempts Three rounds of: 3 Wall Walks 5 Strict Toes-to-Bar 10 Burpees Strength Overhead Find 3 RM CrossFit Workout Five 3 minute rounds of: 20/15 Cal AirBike 12 Handstand Pushups AMRAP Dumbbell Box…

Mo 10.09. In teams of two complete the following for time: 100 Dumbbell Snatches 22,5/15 80 Wallballs 400m Run 80 Burpees 60 Wallballs 400m Run 60 Chest-to-Bar Pullups 40 Wallballs 400m Run 40 Handstand Pushups 20 Wallballs Time Cap:35 Minutes Note: One person working at…

Sa 08.09. . 5 Rounds For Time of: 5 Power Cleans 60/40 10 Front Squats 5 Jerks 20 Pull-Ups – rest exactly 3min between each round –

Fr 07.09 Endurance Test 1 Mile Run Time Trial CrossFit Workout “Baby Kalsu” 40 Thrusters 35/25 30 Thrusters 40/30 20 Thrusters 45/35 10 Thrusters 50/40 Every minute on the minute complete 5 burpees. Time Cap: 20 Minutes Note: Scale as needed.