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Workout
With a running clock:
Run 1.7 miles
at 15 minutes
45 pound Single Arm squat snatch, 30 reps Right Arm
45 pound Single Arm squat snatch, 30 reps Left Arm
at 30 minutes
Tabata L-Sit
Eye On The Prize
Felipe, focused
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Rest Day
Learn From the Best
Laurie demonstrating
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Workout
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Conquer
Laura
One of the great things about CrossFit is overcoming your fears and pushing past what you thought you were capable of doing.
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Workout
Complete as many rounds as possible in twenty minutes of:
1 legless rope climb, starting from seated
3 broad jumps
5 strict handstand push-ups
*measure the height of your body with outstretched arms overhead for broad jump distance
Triple
Silvia
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Workout
Clean and Jerk 1-1-1-1-1-1-1
rest
Max set pull-up
If You Can Dodge A Wrench
Who wants to play dodgeball?
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Rest Day
Spirit
Karla
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Workout
Deadlift 5-5-5
-then-
5 rounds of:
Max set handstand push-ups
10 hollow rocks
Hair Flying
Cara
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Workout
Four rounds each for time of:
Run 200 meters
Run 200 meters
135-pound hang squat clean, 8 reps
12 pull-ups
24 double-unders
rest 1:00 between rounds
Dumbbells
Angel
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Workout
Complete as many rounds as possible in 10 minutes of:
135-pound front squat, 5 reps
10 lateral jump over barbell
15 push-ups
Hollow
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Rest Day
