WORKOUT OF THE DAY

8 Min AMRAP

21-15-9

Overhead Squats 95/65

Toes 2 Bar

 

4 Min Rest

 

6 Min AMRAP

5 S.O.S

10 Stone Front rack reverse lunges

15 Sit Ups

 

2 min rest

 

4 Min Amrap

10 Barbell Sit ups

10 Barbell RDL’s

10 Min EMOM

M1- 12/9 Cal Row

M2 – 3 Hang Power Snatches

 

10 Min EMOM

M1 – 12/9 Cal Row

M2 – 3 Hang Power Cleans + Jerk

 

10 Rounds for time

10 Alt DB Snatches 65/50

10 Burpees

 

Minus 1 burpee per round

4 Rounds Every 4 mins

20/15 Cal Assault Bike + 3 Deadlifts

R1 – 3 @60%

R2 – 3 @70%

R3 – 3 @ 80%

R4 – Max Unbroken at 90%

 

12 Min Accessory work

10 DB Fly from floor

10 Incline Y Raise

10 Fire hydrants

20 Min EMOM

M1) 5 Push Jerks

M2) 5 Weighted Pull Ups or MU’s

 

15 Min Amrap

10/8 Cal Air Runner

20 DU’s

10 HSPU’s

 

Minus 1 HSPU per round

5 Rounds Every 2:00

8 Tempo Back Squats 3 seconds down

 

15 Min Cap

2 Rounds

20 Cal Row

20 Wall Balls 30/20

20 American KB Swings 70/53

 

2 Rounds

15 Cal Row

15 Wall Balls 30/20

15 American KB Swings 70/53

 

2 Rounds

10 Cal Row

10 Wall Balls 30/20

10 American KB Swings 70/53

10 Min Amrap

10/8 Cal Run

35 DU’s

8 Reverse Sit ups

 

2 Min Rest

10 Min Amrap

10 Box Jumps 24/20

3 Bar Muscle Ups

10 American KB Swings 53/25

 

2 Min Rest

10 Min Amrap

15 Wall Balls 20/14

2 Wall Walks

20 DB Plank Rows

 

Teams of 2 – 5 Rounds

Min 1) Assault Bike

Min 2) Snatches 115/75

Min 3) Burpees

Min 4) Power Clean + Jerk 115/75

Min 5) Pull Ups

Min 6) Rest

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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.

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