3 rounds for max reps of: •1 minute of burpees•1 minute of wall-ball shots (20/14)•1 minute of deadlifts (115/75)•1 minute of med-ball sit-ups (20/14)•1 minute of hang power cleans (115/75)Rest 1 minuteThis workout is an annual, world-wide CrossFit community Labor [...]
20min AMRAP or 2 Rounds (Whichever is first)30 Squats10m Banded Monster Walks fwd10m Banded Monster Walks fwd30 Lunges 10m Banded Shuffle left10m Banded Shuffle right30 Deadlift10m Banded Monster Walks fwd10m Banded Monster Walks fwd30 Step Ups10m Banded Shuffle left10m Banded [...]
Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any [...]
For time:• Row 500m• 40 Air Squats• 30 Sit-ups• 20 Push-ups• 10 Pull-ups
20 Min AMRAP50 Sit Ups40 Push Ups30 Pull Ups20 Push Up / Plank Row10 Curl & Press
E2MOMx51 Min Max Cal Row (25/20)Burpees*E2MOMx51 Min Max Cal Bike (20/15)Thrusters*E2MOMx51 Min Tread Run (.15=15reps)Devils Press*E2MOMx51 Min Max Prowler Push (10x10m Section)Atlas Balls over Shoulder**Rx reps/dist on first movement minus actual accomplished reps/dist
3 Rep Max Front Squat + 3 Rep Max Strict PressLoad = Sum of FS and SP15min to find both numbers.
Death By (Every TWO Mins)...Russian KB Swing x5Burpees x 30:00-2:00 -- 5 KBS, 3 Burp2:00-4:00 -- 10 KBS, 6 Burp4:00-6:00 -- 15 KBS, 9 Burp6:00-8:00 -- 20 KBS, 12 Burp8:00-10:00 -- 25 KBS, 15 Burp10:00-12:00 -- 30KBS, 18 Burp12:00-14:00 -- [...]
3 Rounds:20 Calorie Row DIRECTLY INTO20 Calorie Assault BikeRest 3 Mins
10min AMRAP:10 Hang Squat Clean Thrusters*1 Round of Cindy**- 5 Pull ups - 10 Push Ups- 15 Air Squats*CrossFit use barbell, Fitness use DB**For scoring - the round of Cindy counts as 30 reps, so each round is 40 reps.