11.14.23
5 sets (each for time) 12/10 Cal Bike 4 Wall Walks 12/10 Cal Bike -rest 1:1 between sets-
Uncategorized
11.13.23
6 min AMRAP 3x50ft Shuttle Runs (25′ down/25′ back) 10 Pull-ups 3x50ft Shuttle Runs (25′ down/25′ back) 15 V-ups -3 min rest- 6 min AMRAP 3x50ft Shuttle Runs (25′ down/25′ back) 10 Pull-ups 3x50ft Shuttle Runs (25′ down/25′ back) 15 V-ups
11.10.23
CrossFit Games Open 16.3 AMRAP 7 minutes10 power snatches3 bar muscle-ups Men use 75 lb.Women use 55 lb.
11.8.23
Each For Time 21-15-9*Calorie Air BikeHang Power Cleans (115/80)-Rest 1:1-21-15-9*Calorie Air Bike15-12-9Hang Power Cleans (155/105)
11.7.23
Every 6:00 ( 5 sets)15/12 Calorie Row6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)12/10 Calorie Row6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)9/7 Calorie Row *score time each set
11.3.23
5 min AMRAP10x50ft Shuttle RunAMRAP in the time remaining of5 Box Jumps (30″/24″)5 Strict Handstand Push Ups15 Air Squats -rest 5 mins- 5 min AMRAP10x50ft Shuttle RunAMRAP in the time remaining of5 Box Jumps (30″/24″)5 Strict Handstand Push Ups15 Air Squats
11.2.23
16 min AMRAP (Teams of 3) Partner 1: 10 Deadlifts (185/125)Partner 2: 10 Pull-upsPartner 3: 10-12-14-16-18-20… Calorie Air Bike(female calories: 7-9-11-13-15-17…) *Score is total calories completed on the bike. Partners must complete all the reps of their movement before rotating to the next station.
11.1.23
3 Sets (each for time)400m Run500/450m Row25 Burpee Variation*-rest 3:00 between sets- Set 1: Burpee Broad Jump (4/3ft)Set 2: Burpee over line (Line Facing)Set 3: Burpee to 6” target
