Hoosier CrossFit 4 rounds for time of: 25 GHD sit-ups 400 meter run *goals is sub 12 min. with 15 min time cap L3: GHD to floor, 400m L2: GHD to elevated height, 300m L1: Straight leg abmat situps, 200m QuickFit Complete as many rounds and reps as possible in 8 minutes of: 5 Dumbbell […]
CF: ‘Jerry’ For time: Run 1 mile (1600m) Row 2k Run 1 mile (1600m) L3: 1 mile run/ 2k row L2: 1200m Run/ 1500m Row L1: 800m. Run/ 1000m Row QuickFit: Four rounds for time of: 200 Meter Run 7 dumbbell man-makers
CrossFit 8 rounds of: Run 400 meters Rest 90 Seconds Goal is consistency with no more than 3-5 second difference in times Level 3: 400 m. ( sub 8min mile) Level 2: 300 m. (8-10 min mile) Level 1: 200 m. (+10 min mile) QuickFit EMOM X 12: odd: Strict DB Press 10/8/6 total even:
CrossFit 3 Rounds for time: 30 Russian Kettlebell Swings 60 Double-Unders Run 400 meters QuickFit 4 Rounds: Run 300m 15 Russian Kettlebell Swings
CF: AMRAP 20 minutes of: Run 400 Meters Max rep overhead squats * goal is 5-10 rep range each round Level 3: 400m Run (sub 8 min mile) Level 2: 300m Run (8-10 min mile) Level 1: 200m Run ( 10+ min mile) *scale as needed to bike x 3 Level 3: OHS x body
CrossFit AMRAP 20 Min: Run 400m 20 GHD sit-ups 10 Overhead Squat Level 3: Run 400m, GHD Situp, OHS 96/65 Level 2: Run 300m, straight leg abmat, OHS 65/45 Level 1: Run 200m, straight leg abmat, OHS 45/15 QuickFit 4 Rounds for time Run 200m 20 squats (add goblet if squat is strong and consistent)
CrossFit AMRAP 12 Minutes: Run 200 meters 50-ft handstand walk L3/L2: Run 200m L1: Run 100/Bike 300 L3: Handstand Walk 50′ L2: Wall handstand releases x 50 reps L1: Box handstand hand releases x 50 reps *scale as needed further to 50′ bear crawl Longevity AMRAP 12 Min: Jog 100m (scale to bike 300m) Bear
CF: 4 rounds for time of: 15 box jumps, 36/30” Run 400 meters Level 3: Box 36/30 Level 2: Box 30/24 Level 1: Box jump or step 24/20 Level 3: Run 400 Level 2: Run 300 Level 1: Run 200
Teams of 2: Four rounds for time of: Row 400 meters Run 400 meters *p1 is rowing 400m. while p2 is running 400m. once both partners complete their portion, they switch spots and repeat efforts for a total of 4 rounds for each athlete, 8 rounds total. If it takes longer than 2 minutes to
CF: 18 min cap. Level 3: 5 rounds for time of: Run 400 meters *should be able to complete in sub 2min 21 deadlifts (185/115) *40-50% of 1rm Level 2: 5 rounds for time of: Run 400 meters 21 deadlifts (155/105) Level 1: 4-5 rounds for time of: Run 400 meters (sub row/bike as
