In teams of two, alternate movements, AMRAP 30 min: X Calories of Assault Bike 15 Dips 30 Russian Kettlebell Swings X Double Unders 15 Dips 30 Russian Kettlebell swings X Calories of Assault Bike *Bike cals are based on 5 min test; If you biked 60 total calories that breaks down to 12 cals per […]
Tuesday, March 5, 2019 Read More »
CrossFit Every 6 minutes for 18 min (3 sets) Row 500m 30 Russian Kettlebell Swings 15 Strict Handstand Push-Ups *rest for remainder of time after finishing until next 6 min block begins Longevity Every 6 minutes for 18 min (3 sets) Row X meters X Russian Kettlebell Swings X Strict Seated DB Press *rest for
Monday, November 12 Read More »
CrossFit: AMRAP 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Longevity: AMRAP 15 min: 5 ring rows 10 wallballs 15 russian KB swings Quickfit: AMRAP 10 min: 2 burpee, 2 KB deadlift 4 burpee, 4 KB deadlift 6 burpee, 6 KB deadlift…
CrossFit: CF- Benchmark Helen 3 rounds for time of: Run 400 meters 21 Kettlebell Swings 12 Pull-ups Longevity: CF- Benchmark Helen 3 rounds for time of: Run 400 meters 21 Kettlebell Swings 12 Pull-ups QuickFit: AMRAP in 12 min: 6 Dumbbell Thrusters 12 V-ups/Sit-ups
Hoosier CrossFit 50 Box Jumps 50 Kettlebell Swing 50 Toes To Bar 50 Wall Ball 50 Burpee QuickFit 4 Rounds Row 1 minute Rest 1 minute Burpee 1 minute Rest 1 minute
Team WOD: In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)
FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest
Teams of 3: 1 working at a time: AMRAP 20 min: 50 wallball 50 russian KB swing 50 calorie bike
Team workout: In teams of 3, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of: Station 1 – 25/20 Cal bike Station 2 – 30/20 Push-Ups Station 3 – 30 Russian Kettlebell Swings
A. Three sets of: Bulgarian Split Squat x 8 reps each leg Bent-Over Barbell Row x 8 reps B. Complete as many rounds and reps as possible in 3 minutes of: 12 Russian Kettlebell Swings 9 Air Squats 6 Push-Ups Rest 60 seconds between sets, and repeat for a total of 3 sets. (12 min
