“This or that!”
Warmup game: Crossing the swamp…
10 reps – Pullups or HSPU
20 reps – Deadlifts 150/95 or Push Press 75/45
30 reps – Burpees or Calorie Row
40 reps – KB Swings or Wall Ball (usual for both)
50 reps – Box Jumps or Squats
Fun one!
Messing with the new camcorder since the old one died..
Front squat
2-2-2-2-2-2
Cashout
Amrap 2 min
Burpee box jumps
A lot of clients approached their single rep PR! Did you?
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
If it is too heavy it defeats the protocol of the workout. Bad form and heavy weight NEVER mix!
Scalings were used. Please post.
Pull – Push – Push
Row 1000 meters
75 pushups
50 push press 75/55
Scaling..
750 m row
60 pushups
35 push press
Good one?
Welcome back Jess and Allison!!
Brownie Blaster
40/20 work rest
4 rounds at each station
Double unders. Everyone does du.
Wallball
Kte
Box jumps
Hspu
No score. Just go HARD!
Swings and Burps
KB Swings Burpees
10 1
9 2
8 3
7 4
etc to 1 etc to 10
Sometime in your workout do 1 min Battling Ropes.
How was your time?
Merry Christmas everyone!
12 Days Of CrossFit
1 Burpee
2TGU
3 Wallball
4 kb snatches
5 Power Cleans 95/65
6 Pullups
7 Deadlifts 95/65
8 Swings
9 KTE
10 Box Jumps
11 Squats
12 HSPU
To complete ~ start with:
1 burpee,
1 burpee, 2 TGU,
1 burpee, 2 TGU, 3 Wallball,
1 Burpee, 2 TGU, 3 Wallball, 4 Muscleups… etc
Complete reps just like the song:
1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.
35Min cutoff!
Did you make it?
