CrossFit Tri-County

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1.8.19

On the 3:00 x 6 Rounds: 15/12 Calorie Bike 25 Double Unders 5 Front Squats (From the Ground) Build in weight each round.

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1.7.19

AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) 6 Push Presses (115/80) 6 Toes to Bar 6 Box Jump Overs (24/20) … Up by 2’s Until Finish

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1.5.19

In Teams of 3 (30 Minute Cap) 3 Rounds: 100/70 Calorie Assault Bike 50 Toes to Bar In Time Remaining: 30 Clean and Jerks (95/65) 30 Clean and Jerks (115/80) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 30 Cleans and Jerks (205/145)

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1.4.19

You go, I go. Athlete 1 does 21 kbs. Athlete 2 does 21 kbs. Athlete 1 does 21 Burpees. Athlete 2 does 21 Burpees… Teams of 2 complete 21-15-9 Kettlebell Swings (53/35) Burpees then 21-15-9 Cal on rower Box jumps 24/20 then 15-12-9 Push Press 95/65 Pull ups then 15-12-9[…]

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1.2.19

Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Notes – The goal is to perform each set unbroken, without putting the bar down, with[…]

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12.21.18

AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Bike 60 Front Squats Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135

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12.19.18

6 Rounds: 500 Meter Row 400 Meter Run *Partners complete full rounds, then switch. (Three rounds per partner.)

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12.18.18

Wod no Barbell  3x- pull-up negatives (4 times) – 1 minute plank AMRAP 7 3 KB Deadlift (35/26) 3 KB Squats (35/26) (2 KBs) 3 KB push press (35/26) 6 KB Deadlift 6 KB squats 6 KB Push press 9 KB Deadlifts 9 KB Squats 9 KB Push press …..[…]

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