30-20-10
Kettlebell Swings 70/53
Box Jump Overs 24/20
Chest to Bar Pull-ups
Intermediate & 55+ RX
30-20-10
Kettlebell Swings 53/35
Box Jump Overs 24/20
Chest to Bar Pull-ups
Beginner
30-20-10
Kettlebell Swings 35/26
Box Jump Step Overs 24/20
Jumping Pull-Ups
2019 02 18
10 Rounds For Time
2 Freestanding Handstand Pushups
3 Power Snatches 135/95
4 Back Squats 135/95
5 Pushups
Intermediate & 55+ RX
10 Rounds For Time
2 Handstand Pushups
3 Power Snatches 95/65
4 Back Squats 95/65
5 Pushups
Beginner
10 Rounds For Time
2 Seated DB Strict Press 25/15
3 Power Snatches 55/35
4 Back Squats 55/35
5 Pushups
2019 02 17
With a Partner
100 Plate burpees
200 Plate squats
300 sit ups
400 plate lunges
Weight: 25#/15#
2019 02 15
CrossFit Total Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts.
2019 02 14
15:00 AMRAP
3 Rope Climbs
40′ Handstand Walk
400m Run
Intermediate & 55+ RX
15:00 AMRAP
3 Rope Climbs
40′ Handstand Walk
400m Run
Beginner
15:00 AMRAP
3 Rope Laydowns/Wrap and Pulls
40′ Dolly Pull
400m Run
2019 02 13
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. Dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a”
Intermediate & 55+ RX
Men use 35-lb. dumbbells
Women use 20-lb. Dumbbells
Beginner
Men use 25-lb. dumbbells
Women use 15-lb. Dumbbells
2019 02 12
With a running clock in 24 minutes (1:00 Rest between tabatas)
Tabata Row
Tabata Bike
Tabata Kettlebell Swings (53/35)
Tabata Box Jumps (24/20)
Tabata Situps
Intermediate & 55+ RX
With a running clock in 24 minutes(1:00 Rest between tabatas)
Tabata Row
Tabata Bike
Tabata Kettlebell Swings (53/35)
Tabata Box Jumps (24/20)
Tabata Situps
Beginner
With a running clock in 24 minutes(1:00 Rest between tabatas)
Tabata Row
Tabata Bike
Tabata Kettlebell Swings (35/26)
Tabata Box Jumps (24/20)
Tabata Situps
2019 02 11
“Hammer”
5 Rounds For Time
5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pull-ups
Rest :90
Michael ‘Hammer’ Bordelon | Age 37 | Morgan City, LA
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolor
Intermediate & 55+ RX
5 Rounds For Time
5 Power Cleans 95/65
10 Front Squats 95/65
5 Jerks 95/65
20 Pull-ups
Rest :90
Beginner
5 Rounds For Time
5 Power Cleans 55/35
10 Front Squats 55/35
5 Jerks 55/35
20 Pull-ups
Rest :90
2019 02 10
Partner Up!
10 Rounds (5 Rounds Each)
“I go, You go Sprints”
15 DB Thrusters 50/35
15 Burpees Over the DBs
Then…
2,000-m run in 200m interval sprints
Intermediate & 55+ RX
DBs 35/25
Beginner
DBs 25/15
2019 02 08
“Fight Gone Bad”
5 Rounds For Total Reps
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Intermediate & 55+ RX
“Fight Gone Bad”
5 Rounds For Total Reps
1 minute Wall Balls (14/10 lb)
1 minute Sumo Deadlift High-Pulls (55/45 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (55/45 lb)
1 minute Row (calories)
1 minute Rest
Beginner
3 Rounds
Wall Ball 14/10
Barbells 45/35
2019 02 07