Strength:
Deadlift
5-5-3-3-1-1-1
Metcon:
Death by KB Swings
Start with 2 reps and every 30 seconds, add 2 more reps.
Monthly Archives: July 2018
Sike…
AMRAP in 25 Minutes:
400-m Run
5 rounds Cindy
400-m Run
3 rounds Mary
***Cindy is 5 Pull-ups, 10 Push-ups, 15 Air Squats
***Mary is 5 HSPUs, 10 Pistols, 15 Pull-ups
Final Lady Monday
But, atleast it’s not KELLY 🙂
“Isabel”
For Time:
30 Snatches (135/95 lb.)
Rest 5 min.
“Annie”
For Time:
50-40-30-20-10
Double-unders
Sit-ups
Weekend Fun
RED:
AMRAP in 20 minutes:
30 Toes-to-Bars
30 Box jumps (24/20 in.)
30 KB Swings (53/35)
60-ft. Handstand Walk
30 Chest-to-Bar Pull-ups
30 KB Single-Arm Thrusters (15 each arm)
WHITE:
AMRAP in 20 minutes:
30 Lying Hands to Feet
30 Box jumps (20/16 in.)
30 KB Swings (44/26)
60-ft. Bear Crawl
30 Jumping Chest-to-Bar Pull-ups
30 KB Single-Arm Thrusters (15 each arm)
BLUE:
AMRAP in 15 Minutes:
20 Lying Hands to Feet
20 Step-ups
20 KB Swings
60-ft. Bear Crawl
20 Jumping Pull-ups
20 KB Single-Arm Thrusters (15 each arm)
Up Close and Personal
Strength:
Overhead Squat
5-5-5
Metcon:
21-15-9
Hang Power Snatches (95/65 lb.)
Burpees Over the Barbell
A Farmer’s Life
Row 500 m
400-m Single-Arm Farmers Carry (50/35 lb.)
Rest 2 min.
Row 500 m
300-m Single-Arm Farmers Carry
Rest 2 min.
Row 500 m
200-m Single-Arm Farmers Carry
*Farmers Carry needs to be done unbroken.
*5 Burpee penalty at the end of each round for every
time the dumbbells are put down.
Bottom Half
10 Rounds for Time:
Run 100 m
20 Double-unders
5 DB Front Squats (50/35 lb.)
Split Jerk Max
Find a heavy 1-rep Split Jerk
then:
AMRAP in 7 minutes:
7 Jerks (70 percent of heavy 1)
14 Lateral Burpees Over the Barbell
Nasty Girls
CrossFit uses benchmark WODs as tests and measurements. If you are improving at the benchmarks, you’re getting more fit and developing athletically.
On Sunday, December 4, 2005, CrossFit.com debuted “Nasty Girls” as its own, freestanding benchmark WOD and crowned Annie, Eva, and Nicole “The Original Nasty Girls.” These CrossFit girls have their own named WODs as well. The video is the original Nasty Girls workout 🙂
NASTY GIRLS
3 Rounds for Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95 lb.)
Partner WOD Saturday
Metcon:
4 rounds (2 rounds Row/Back Squats each):
P1) Row 1 k
P2) Accumulates Back Squats (95/65 lb.)
200-m Buddy Carry
50 Partner Sit-up MB Throws