For Time:30/25 cal Assault Bike30/25 cal Assault Runner25/20 cal Assault Bike25/20 cal Assault Runner20/15 cal Assault Bike20/15 cal Assault Runner15/10 cal Assault Bike15/10 cal Assault Runner10/5 cal Assault Bike10/5 cal Assault Runner
With a Partner -- 1 person works at a time -- break up however you want. 100 Double Unders (200 Singles) 100 Wall Balls100 Burpees100c Row100 Box Jumps100 Toes to Bar100 Double Unders (200 Singles) 100 Single DB Box Step [...]
Complete as many rounds and reps as possible in 20 minutes of:• 25-ft. overhead walking lunge• 8 burpees• 25-ft. overhead walking lunge• 8 chest-to-bar pull-upsMen lunge 95 lb.Women lunge 65 lb.Scaled:• 25-ft. rack lunge• 8 burpees• 25-ft rack lunge• jumping [...]
For time:30 GHD sit-ups155 pound Squat clean, 15 reps24 GHD sit-ups155 pound Squat clean, 12 reps18 GHD sit-ups155 pound Squat clean, 9 reps12 GHD sit-ups155 pound Squat clean, 6 reps6 GHD sit-ups155 pound Squat clean, 3 reps
Five 3-minute rounds of: •front squats, 10 reps •box jumps, 10 reps •Row for max calories Rest 3 minutes between rounds. Record each round of max calories rowed.
20 min E2MOMMin 0-2: 12/10 cal bike, 14 burpees Min 2-4: 12/10 cal bike, 12 burpees Min 4-6: 12/10 cal bike, 10 burpees Min 6-8: 12/10 cal bike, 8 burpees Min 8-10: 12/10 cal bike, 6 burpees Min 10-12: 12/10 [...]
20 Min AMRAPMax Set of Shoulder Press into Max Handstand Hold (against wall)Max Set of Pull Ups (use band if less than 8) into Max TRX Row Hold (chest even with hands)Max Set of Bench Press in Max High Plank [...]
As many rounds as possible in 20 minutes: •2 Muscle-ups •4 Handstand Push-ups •8 2-Pood Kettlebell swings
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 [...]
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 [...]