Workouts

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.

Do 06.09 Strength Push Press Find 3RM CrossFit Workout Four rounds of: 20/15 Calorie AirBike 15 Dumbbell Power Cleans 22,5/15 10 Handstand Pushups Time Cap: 16 Minutes

Mi 05.09 Strength Dead Lift Find 3RM CrossFit Workout 15 min AMRAP of: 10 Double Unders 5 Overhead Squats 40/25 5 Toes-to-Bar 20 Double Unders 10 Overhead Squats 10 Toes-to-Bar 30 Double Unders 15 Overhead Squats 15 Toes-to-Bar 40-20-20 / 50-25-25 / 60-30-30 etc… Score…

Check In 100 Hand 2 Hand Swings 100m Farmers walk 100m crawl 3 Rounds Benchpress 15 Reps Swings 15 Reps 3Rounds Double Clean 10 Double Front Squats 3 Rounds 10 KB Snatches each Hand 10 Pull Ups 4 Rounds 10 V-Ups 10 sit ups 30…

Di 04.09 Strength Bench Press Find 3 Rep Max CrossFit Workout Helen Three rounds for time: 400 meter run 21 Kettlebell Swings 24/16 12 Pull-ups OR Helen + Three rounds for time: 400m Run 18 Kettlebell Snatches 24/16 (9 Each Arm) 6 Bar Muscle-Ups Time…

Mo 03.09 Strength: Fron Squat Find 3RM CrossFit Workout Four Minutes of: 20 Ground-to-Overhead 40/25 400m Run AMRAP Ground-to-Overhead – rest 3 minutes – Four Minutes of: 15 Ground-to-Overhead 60/40 400m Run AMRAP Ground-to-Overhead – rest 3 minutes – Four Minutes of: 10 Ground-to-Overhead 70/50…

Sa 01.09. Partner Wod Cash In 4 Rounds of 10 2 KBs  Swing 10 2 KBs  Clean 10 2 KBs Front Squat 10 2 KBs  Push Press 10 Pull Ups Each Partner must Complete a full Round to switch Then 2 Rounds  ( Partner can…

Fr 31.08. Strength Emom 10 Even          Deadlift  5 Uneven      BoxJump 10 Metcon 5 Rounds 30 Push Ups 250m Row

Do 30.08. Strength Push Press 5-5-5-5-5 Metcon 12-9-6 Hang Squat Clean (60/40) Ring Muscle-Up or 21-15-9 Hang Squat Clean (40/25) Pullup (Chest-to-Bar if able)

Mi 29.09 Hang Power Snatch 5-5-5-5-5 Metcon 5 x 2min  rounds 200 m Run 20 Swings  (24/16) AMRAP Handstand Push Ups