Archives

“At A Bat” Tabata These: -Double unders -Tuck-ups -Calorie Row -Handstand hold Competition/Performance: -As written Fitness: -Sit-ups -Hold handstand pike on a box

“50 Cent” Teams of Two Complete for time: -50 power snatch -50 bar hop burpees -50 power cleans -50 bar hop burpees Competition: -115/80 Performance: -85/60 Fitness: -65/45 *Alternate [...]

“Helenish” Complete For Time: -800m run THEN 3 rounds of: -21 KBS -12 pull-ups THEN -400m run Competition/Performance -53/35 kettlebell -Pull-ups Fitness: -35/26 -Banded strict or [...]

“10 Cubed” AMRAPx10 -10 front squats -10 push-ups Competition: -95/65 -Hand release push-ups Performance: -75/55 -Hand release push-ups Fitness: -55/35 -Push-ups from toes or knees

“Split” AMRAPx14 -200m row -15 box jumps -20 KBS Competition: -24/20″ -53/35 Performance: -24/20″ -35/26 Fitness: -24/20″ -35/26 or 18 *Step-ups allowed

“Open Season” 5 Rounds of: :40 on and :20 off -Shuttle run -Burpees -Plank hold on hands

“Bar Fight” AMRAPx10 -8 power cleans -6 front rack lunges (total) -4 push press Competition -135/95 Performance -95/65 Fitness -65/45

“CrossFit Baseline” Complete For Time: -500m row -40 air squats -30 sit-ups -20 push-ups -10 pull-ups *Rest until 12:00 and then repeat Competition and Performance: -As written above [...]

“Tres Dias” 3 Rounds For Time: -100 double unders -30 alternating dumbbell snatch Competition -50/35 dumbbell Performance -35/20 dumbbell Fitness -20/15 dumbbell -50 double unders, 50 [...]

“Sparta” Teams of two Complete for time: -Bench Press: 100 reps -Deadlifts: 100 reps -Medball Cleans: 100 reps *Break up reps as needed. Must finish all reps of bench before moving to [...]