“12 Days of CrossFit” 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 TTB 6 Box Jumps (24″/20″) 7 Hand Release Pushups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-Ups 11 Wallballs (20/14) 12 Cals Bike do 1, then 2-1, then 3-2-1…
Read More »In teams of 2, perform 5 alternating sets each of: 20 Calorie Row 12 V ups 8 Clean & Jerks 135/95
Read More »Alternating with a partner, complete 4 sets each of: Shuttle sprints + 12 Burpees Shuttle sprints + Goblet squats 70/53 Partner 1 completes shuttle sprints + 12 burpees Partner 2 completes Shuttle sprints + 12 burpees Partner 1 completes Shuttle sprints + 10 Goblet Squats Partner 2 completes Shuttle sprints[…]
Read More »Complete as many rounds as possible in 10 minutes of: 10 Box Jumps (30/24″) 2 Rope Climbs rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 KB swings (70/53) 10 Hspu’s Scoring: Rounds + Reps
Read More »5 sets: 10 Deadlifts 10 Bench Press 10/7 Calorie Assault Bike Sprint rest 3 minutes between sets * Go as heavy as possible on Deadlifts and Bench Press while keeping all sets unbroken * If able, increase weight each set * Goal is to use as much weight as possible,[…]
Read More »Part 1 “Elizabeth” 21-15-9 reps for time of: Squat Clean (135/95) Ring Dips Scoring: Time Part 2 Squat Clean Build to a 1 rep max for the day in 15-20 minutes * Technique dictates how heavy to go – when technique breaks down, STOP adding weight to the bar *[…]
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