Monday, January 28th
Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.
CrossFit Workout: Three Person Teams - As Many Reps as Possible; 30 Minute Cap - Inspired by Bergeron
2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters
-Into-
100/80 Calorie Row
-Into-
2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (115/75)
30 Toes to Bar
30 Thrusters
-Into-
100/80 Calorie Row
-Into-
2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters
Fitness Workout: Three Person Teams - As Many Reps as Possible; 30 Minute Cap - Inspired by Bergeron
2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters
-Into-
100/80 Calorie Row
-Into-
2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters
-Into-
100/80 Calorie Row
-Into-
2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters
*Space permitting; Lateral Barbell Burpee if necessary.
Tuesday, January 29th
Choose either Strength or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Tuesday, January 29th. Check the Blog for more info.
Strength: 12 Minutes to find a Heavy Complex
1 Hang Squat Snatch + 1 Overhead Squat
Fitness Conditioning: As Many Rounds as Possible in 12 Minutes
4 Renegade Rows
8 DB Snatch
12 Abmat Situps
Workout: For Time - 10/9/8/7/6/5/4/3/2/1
Handstand Pushups
Box Jump Overs
Front Rack Dumbbell Lunges (50/35)
Wednesday, January 30th
Conditioning: Every Minute on the Minute for 12 Minutes
7 to 10 Kettlebell Swings
-Into-
Max effort Burpees in remaining time
Workout: CrossFit Open 15.3 - As Many Reps as Possible in 14 Minutes
7 Ring Muscle Ups (14 Dips)
50 Wall Balls
100 Double Unders (200 singles)
Thursday, January 31st
Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.
CrossFit Workout: For Time - 4 Rounds - Inspired by Alec Smith
500m Row
20 DB Box Step Overs (35/20 lbs; 20/16 in boxes)
10 Deadlifts (275/185)
20 Hand Release Pushups
Fitness Workout: For Time - 4 Rounds - Inspired by Alec Smith
500m Row
20 DB Box Step Overs (35/20lbs on 20/16in boxes)
15 Double Kettlebell Sumo Deadlifts
20 Hand Release Pushups
Friday, February 1st
Workout: As Many Rounds as Possible in 12 Minutes
8 Pullups
12 Push Press (95/65)
36 Double Unders (72 singles)
!Cashout!
For Time: 50 Bar-Facing Burpees - Beat your time last week
OR
4 Rounds
8 V-Ups
8 Hollow Rocks
8 Leg lifts
8 Bicycles
Saturday, February 2nd
Workout: For Time - 4 Rounds
20 Man Makers (35/20)
30 Burpees Over Dumbbell
40 Air Squats