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CROSSFIT Strength: Find your heaviest snatch-grip deadlift then, 12-9-6-9-12 Thrusters, 135#/95# 1-3-6-3-1 Muscle-ups CROSSFIT LITE 20 MB Leg Raises (ball between knees) Run 400 50 Wall Balls 50 Box...
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CROSSFIT Pendlay row: 5×5 then, 4 rounds: 20 lateral step overs 15 toes-to-bars 10 overhead squats, 70% of 1RM CROSSFIT LITE Competition: In groups of 3: 5 Minute AMRAP Pace Setter: Sled Push down and...
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CROSSFIT Partner WOD: “I go, you go” Reps as a team: 100 dumbbell hang power cleans, 55#/35# 200 partner sit ups, 35#/25# 100 ball slams, 35#/25# 1000m row CROSSFIT LITE 3 min AMRAP: 5 Ring Pushups 10...
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CROSSFIT 3 Rounds for Time: 25 bar-hopping burpees 20 sit ups 10 power snatches, 135#/95# Workout changed from original, Head Coaches Decision! CROSSFIT LITE Thorough Running Warmup: Knee Pulls...
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CROSSFIT 3 rounds: 5 minutes on, 5 minutes off: 10 box jumps, 24″/20″ 15 double unders 10 kb swings, 1.5pd/1pd CFH January 2014 Programming Schedule 2014 Log your workout out here Download MindBody...
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CROSSFIT 21-18-15-12-9-6-3 Chest-to-bar pull ups Back squats, 135#/95# CFH January 2014 Programming Schedule 2014 Log your workout out here Download MindBody Connect to Sign Up for Classes on Your...
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CROSSFIT AMRAP in 10 minutes of: 8 toes-to-bars 8 thrusters, 35#/25# dumbbells 12 walking lunge steps, 35#/25# dumbbells “U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to...
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Click here to view the embedded video. CROSSFIT “Isabel” 30 snatches, 135#/95# CROSSFIT LITE “Nicole” Max Pushups in 20 minutes Every time you come stop for more than 2 seconds row 500 meters....
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CROSSFIT 3 rounds: 50 double unders 40 sit ups 30 deadlifts, 115#/75# 20 hang power cleans, 115#/75# 10 front squats, 115#/75# *3 pull ups every 90 seconds* CROSSFIT LITE “Gi Jane” 100 Burpee Pullups...
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CROSSFIT AMRAP in 15 minutes: 9 ring rows 7 ring dips 5 handstand push ups CROSSFIT LITE Double Tabata (8mins) Slam Ball Thrusters Rest exactly 3 minutes… 500 meter row time trial Finisher: 15...
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CROSSFIT 21-15-9 Sumo deadlift high pulls, 95#/65# Toes-to-bars CROSSFIT LITE 30 Full Situps 30 KB Swings 30 Burpees 3 Rounds for time CFH January 2014 Programming Schedule 2014 Log your workout out...
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CROSSFIT 12-9-6-3-6-9-12 Thrusters, 115#/75# Chest-to-bar pull ups CFH January 2014 Programming Schedule 2014 Log your workout out here Download MindBody Connect to Sign Up for Classes on Your Phone
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CROSSFIT “11.5″ AMRAP in 20 minutes of: 5 power cleans, 145#/100# 10 Toes-to-Bars 15 Wallballs CFH Programming February 2014
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CROSSFIT Teams of 2 “I go, you go” 1000m row 200 reverse sit ups + burpee to target 1000m row CFH Programming February 2014
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CROSSFIT Strength Find your 1RM overhead squat then, 8 minutes to ascend the following ladder: 2 overhead squats, 95#/65# 2 sumo deadlift highpulls, 95#/65# 4 overhead squats 4 sumo deadlift highpulls...
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CROSSFIT EMOM for 20 minutes: 3 touch-and-go power cleans 20 double unders FUNDAMENTALS MORNING is DAY 6 Front Squats, Thrusters, Wall Balls) EVENING is DAY 2 (KB Deadlift, KB Swings, Deadlifts) CFH...
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CROSSFIT Gymnastic Skill 20 minutes of kipping pull up progressions then, Teams of 2 “I go, you go” 100 push ups 50 chest-to-bar pull ups 100 box jumps, 24″/20# 50 pull ups 100 ball slams, 35#/25# 10...
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CROSSFIT Strength Deadlift 1×5 at 60% 1RM 3×5 at 70% 1RM then, 1 round, max effort: 25 burpees to pull up bar 20 knees-to-elbows 1000m row FUNDAMENTALS MORNING is DAY 8 (Overhead Squat, Power Snatch,...
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CROSSFIT 4 rounds 2 minutes on/4 minutes off 12 wallballs, 20#/14# Max reps push jerks in remaining time, 135#/95# CFH Programming February 2014 Log your workout here Download MindBody Connect to Sign...
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CROSSFIT “11.2″ AMRAP in 15 mins: 5 Deadlifts, 155#/100# 12 push ups 15 box jumps, 24″/20″ CFH Programming February 2014 Log your workout here Download MindBody Connect to Sign Up for Classes on Your...
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