Archives

“The Chief” As many rounds as possible in 3 minutes of: 3 Power cleans (135/85lb) 6 Push-ups 9 Squats Rest one minute. Repeat for a total of 5 rounds. Start each round fresh with [...]

Skill: Kipping for toes-to-bar and pull-ups Then, four rounds for time of: 20 Toes-to-bar 15 Kettlebell swings (24/16k) 10 Burpees 5 Wall balls (20/14lb)

Strength: Bench press – work to a heavy set of 3 Then, as many rounds and reps as possible in 15 minutes of: 10 Double-unders 5 Dumbell complex* (40/25lb) Add 10 double-unders to each [...]

“Baseline from Hell” 5 rounds for time with 3 minutes of rest between each round, of: 400m Run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats

Strength: Squats – work to a heavy set of 5 Then, CrossFit Games 12.1 WOD – as many reps as possible in 7 minutes of burpees with 6″ touch to target.

Strength: Deadlift – work to a heavy set of 3 reps Then, every minute on the minute, perform: Push-press (95/65lb) Grasshopper (L+R=1) For the first minute, perform 1 rep of each move. [...]

“Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Seven rounds for time of: 1 Rope ascent 10 Wall balls (20/14 lb) 15 Kettlebell swings (24/16k) 20 Double-unders A slight crab infestation during the warm-up…

Strength: Strict press – work to a heavy set of 5 Then, four rounds for time of: Run 400m 3 Wall walks 15 Burpees

Strength: Front squat – work to a heavy set of 3 reps Then, for time, 10-9-8-7-6-5-4-3-2-1 reps of: Goblet squats (24/16k) Toes to bar Wall balls We do like our front squats here at CFJC.