WORKOUT OF THE DAY

0 – 18 Min

50 DU’s

15 Sit ups

10 Cal Row

 

20 – 30mins

10 Hang DB Snatches 5/5 55/40

10 Air Squats

10 Plank to foot taps 5/5

10 Min Amrap

10 Burpees

10 Power Snatches 135/95

10 Toes 2 Bar

 

3 Min Rest

 

10 Min Amrap

10 Burpees

10 Hang Power Cleans 155/105

10 Toes 2 Bar

 

3 Min Rest

 

8 Min Amrap

Max Clean and Jerks 185/125

3 Rounds Every 2:30

18/15 Cal Assault Bike

10 DBall Front Rack Reverse Lunges 100/70

 

3 Rounds Every 2:30

18/15 Cal Assault Bike

5 MU’s

6 Rounds Every 2:30

300 M Row

7 Bench Press at 75%

 

3 Min Window

1 Max Set at 35%

 

3 Min rest

 

8 Min Amrap

12 Hanging Flutter Kicks

10 DB Rows L Arm

24 Russian KB Twists

10 DB Rows R Arm

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

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 :)