Workout of the day24-21-18-15-12-9-6-3 reps for time of:Push pressDeadlifts Workout of the week“Rowing Murph”For time:1 Mile Row100 Ring rows200 Push-ups300 Squats 1 Mile Row*Partition the ring rows, push-ups, and squats as needed. Start and finish with a mile row. If you’ve got a twenty pound vest or body armor, wear it.
Workout of the dayTabata Box jumps, 20”/16”Tabata L-sitTabata Plank holdTabata Sit-upsTabata Burpees*For L-sit and plank hold, count the number of seconds maintained in the hold. There is no rest between exercises. Workout of the week“Rowing Murph”For time:1 Mile Row100 Ring rows200 Push-ups300 Squats 1 Mile Row*Partition the ring rows, push-ups, and squats as needed. Start […]
Workout of the day12 rounds for time of: 10 Dumbbell Hang Squat Cleans, 45/35 lbs 6 Dumbbell Handstand Push-ups Workout of the week“Rowing Murph”For time:1 Mile Row100 Ring rows200 Push-ups300 Squats 1 Mile Row*Partition the ring rows, push-ups, and squats as needed. Start and finish with a mile row. If you’ve got a twenty pound […]
Workout of the day21-15-9Jumping Lunges50 Double-unders after each round – Directly into – 21-15-9Jumping Air Squats50 Double-unders after each round Workout of the week20 min. AMRAP of:25 Box jumps, 24″/20″50 Kettlebell Swings, 24kg/16kg75 Double-unders
Workout of the day21-15-9Jumping Lunges50 Double-unders after each round – Directly into – 21-15-9Jumping Air Squats50 Double-unders after each round Workout of the week20 min. AMRAP of:25 Box jumps, 24″/20″50 Kettlebell Swings, 24kg/16kg75 Double-unders
Workout of the day5 rounds for time of:15 Burpees15 Overhead squats Workout of the week20 min. AMRAP of:25 Box jumps, 24″/20″50 Kettlebell Swings, 24kg/16kg75 Double-unders
Workout of the day12 min AMRAP of:12 Floor press12 Pull overs12 Shoulder press12 Bent over rows Workout of the week20 min. AMRAP of:25 Box jumps, 24″/20″50 Kettlebell Swings, 24kg/16kg75 Double-unders
Workout of the day20 min AMRAP of:100 Russian twists1:00 Plank hold75 Flutter kicks1:00 Side plank hold, right50 Sit-ups1:00 Side plank hold, left25 V-ups Workout of the week20 min. AMRAP of:25 Box jumps, 24″/20″50 Kettlebell Swings, 24kg/16kg75 Double-unders
Workout of the dayCrossFit Games Open 17.5 “At home style”10 rounds for time of:9 Thrusters35 Double-unders Workout of the week20 min. AMRAP of:25 Box jumps, 24″/20″50 Kettlebell Swings, 24kg/16kg75 Double-unders
Workout of the day20 min AMRAP of:0:30 sec Handstand hold0:30 sec Squat hold0:30 sec L-sit hold0:30 sec Arch hold Workout of the weekFor time:75 Medicine ball cleans, 20lbs/14lbs500m Row50 Medicine ball cleans, 20lbs/14lbs1000m Row25 Medicine ball cleans, 20lbs/14lbs2000m Row
