WORKOUT OF THE DAY

0-10 Min Solo

5 Rounds for time

6 Power Snatches 135/95

15 Pull Ups

 

10-20 Mins – Teams of 2

10 Min Max Assault Bike

30 sec intervals

 

23-33 Mins

For time (solo)

30 Hang Power Cleans 135/95

30 Burpees over bar

30 Push Jerks 135/95

30 HSPU’s

0-8 Min Amrap

10 Wall Balls 30/20

10 Box Jumps 24/20

10 Russian KB Swings 70/53

 

12-21 Min

3 Sets of 8 at 70%

 

23-33 Min Amrap

10 Cal Run

20 Goblet Squats 70/53

35 DU’s

8 Min AMRAP

7 S.O.S 100/70

7 HSPU

 

2 min Rest

 

8 Min AMRAP

7 Cal Assault Bike

7 Russian KB Swing Black/blue

7 Burpees over KB

 

2 min rest

 

8 Min Amrap

7 Man Makers 35/20

14 Sit Ups

Teams of 2 – 35 Min Cap

2 Rounds for time

1 Mile Run

50 Pull Ups

200 DU’s

50 Push Jerks 155/105

 

Remaining time MAX Strict Pull Ups

 

12 Rounds Every 1:30

Climbing 

3 Hang Power Cleans

4 Front Squats

5 Burpees

 

4 Min Rest

 

10 Min Amrap

7 T2B

21 Ball Slams 35/20

7 T2B

21 Sit Ups

4 Rounds Every 2:30

1 Min Hand Plank

5 Deadlifts at 75%

 

3 min Rest

 

15 Min Amrap

5 Bench Press 80% 1 RM

8 Front Rack Reverse Lunges 4/4 100/70

10 Ring Rows

200 M Run

new to crossfit?

Get Started Today

Sign up for our free trial class!

HIGH INTENSITY INTERVAL TRAINING

A 45 minute total body performance and conditioning program designed to train members with the same varied functional movements as Crossfit but without the barbell.

THANK YOU!

we’ll be in touch soon :)