Teams of 3: AMRAP 25: 100 Cal Row 50 Power Cleans (95/65) 100 Cal Row 50 Power Cleans (115/75) 100 Cal Row 50 Power Cleans (135/95) 100 Cal Row Max Power Cleans (155/105) When the team workouts are well constructed the physiological effect is equal to the individual workouts, but the magic created by the
Buy In: 50/35 Calorie Row 5 Rounds: 10 Burpees 10 Toes-to-Bar Buy Out: 50/35 Calorie Row The burpee arguably gets you the most bang for your buck in CrossFit. It requires no equipment, so whether you are on vacation or at home during a snow storm, the burpee is a great full body exercise that
AMRAP 7: 40 Air Squats 25 Calorie Row 10 Push Press (135/95) Today’s workout is a nice alternative to “18.5” in that we are working within the same time frame and very similar movement patterns. The combination of air squat and push press allows us to go through squatting and pressing movements without overloading our
1 minute on / 1 minute off x 10 rounds 6 KB swings (53/35) 6 Burpees Max Sandbag Front Squats (60/80)
Teams of 3, AMRAP 20: 12 Calorie Row 9 Power Snatches (75/55) 6 Toes-to-Bar
“Goat Day” EMOMx 20: Odd: Movement 1 Even: Movement 2 OR Row 9x 1:40 on, :20 off* Rest 2:00 after round 5 *This i s a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9.”
3×3 Power Clean 3×3 Front Squat Then, 3 RFT: 21/15 Calorie Row 15 Pull-ups 9 Burpees
For Time: 25 Kettlebell Swings (53/35) 50 Sit-ups 100 Double-unders 20 Kettlebell Swings (53/35) 40 Sit-ups 80 Double-unders 15 Kettlebell Swings (53/35) 30 Sit-ups 60 Double-unders 10 Kettlebell Swings (53/35#) 20 Sit-ups 40 Double-unders 5 Kettlebell Swings (53/35) 10 Sit-ups 20 Double-unders
AMRAP 9: 12 Hang Power Cleans 9 Push Press 6 Thrusters 3 Hang Squat Clean Thrusters Rx – DB (50/35) L1/L2 – Coaches Choice
Teams of 2 must complete the following: 5 rounds for time 400m run – together 20 Hang power cleans @ 155/105. – switching every 5 reps