CrossFit Tri-County

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2.15.19

Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 150/100 Calorie Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 150/100 Calorie Bike 1 Round: 30 Deadlifts (165/115) 30 Hang Power[…]

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2.12.19

Complex Building in Weight 5 sets 1 Power Clean 1 Hang Squat clean 1 Front Squat 1 jerk Wod 15-12-9 Power Clean 135/95 Bar Facing Burpee Hand Release Push Ups

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2.11.19

On a 24 minute clock, complete: 1 minute max Strict Pullups 1 minute max Calorie Assault Bike 1 minute max distance Handstand Walk (in 25′ increments) 1 minute max Double Unders then 2 minutes at each station then 3 minutes at each station * Record reps completed each set (12[…]

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2.9.19

In teams of 2: Partner 1 completes 50/40 Calorie Assault Bike Partner 2 completes AMRAP 10 Russian KB Swings (70/53) + 10 Hand Release Pushups Switch Partner 1 completes 40/30 Calorie Assault Bike Partner 2 completes AMRAP 8 Russian KB Swings (70/53) + 8 Hand Release Pushups Switch Partner 1[…]

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2.8.19

Teams of 2 complete 5 Rounds For time: 6 Bar Muscle ups 15 Hspu’s 20 Burpee Box Jumps 30 V ups 200 Double unders

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2.7.19

Deadlifts Emom 14. 2 Deadlifts every 2 minutes building in weight Wod: 6 Rounds for time 5 Deadlifts 135/95 5 Hang Power Cleans 135/95 5 Front Squats 135/95

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2.6.19

AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in Time Remaining

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2.5.19

Max rounds in 3 minutes of: • 135 pound Power cleans, 3 reps • 6 Push-ups • 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

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