Category Archives: CrossFit

Warm Up # 3 Front Squat 2,2,2,2 Then: 100 Box jumps for time

Warm Up # 22 225 Deadlift x 15 Muscle Ups x 5 x 5 rounds  

For Time: Pullups x 30 155 lb overhead x 15 Pullups x 20 155 lb overhead x 10 Pulups x 10 155lb overhead x 5 Each rep is from the rack position. Press, Push Press, or push Jerk can be used.

Max Reps in 4 minutes of: 95 lb ovehead squat Rest 4 minutes Max Reps in 3 minutes of: Medium Tire Flips Rest 3 minutes Max Reps in 2 minutes of: Burpee Pullups Rest 2 Minutes Max Reps in 1 minute of: Situps Rest until tomorrow

For Time 21,15,9: Front squat 135lbs Kettlbell Swings 53/35 Long Jump 210 feet 150 feet  90 feet after each round

Heavy dumbell overhead x 1,1,1 Then: “Jackie” Row 1000 meters 45lb Thrusters x 50 reps Pullups x 50 reps 

Deadlift 3,3,3,3 Then: Jump rope x 100 Box jump x 20 x 3

“Karen” 150 Wallball Shots for time. 20/14 lbs

For Time: 20, 15, 10, 5 Bench Press 135 lbs Dumbell snatch 50 lbs

Push Jerk 1,1,1,1 Then: For time: K2E x 20 back extensions x 30 Tuck jumps x 40 Then: Max 500 meter row time