1) EMOTM for 20 Minutes Odd 24 UB Double unders Even Row 12 Cal 2) EMOTM for 20 minutes Even 12 UB Wall ball (9/7kg) Odd Run 120m NOTE: There is NO REST between part 1 and part 2. Score for this workout= total completed rounds. There is a maximum score of 40. For every […]
1) 15 Minutes to Work to Heavy 2 pause back squats Note: Hold for 3 count at bottom 2) Death by… Power clean (70/50kg) Finisher Tabata Bottom to bottom banded air squats (Orange/Yellow band) EXTRAS: 4×25 Dimmel deadlifts (40-50% max DL aka light) 4x 60 seconds side plank hold each side Post scores to Beyond the Whiteboard.
1) In 15 minutes complete 10×2 Alternating foot split jerk 2) AMRAP in 14 minutes 7 Toes to bar 14 Jumping lunges 21 HS Shoulder touches EXTRAS: EMOTM for 10 minutes 1 TGU each side (24/16kg) Post scores to Beyond the Whiteboard. European CF Games Regionals Report
1) 10 Minutes of Running drills as a group 2) For times 10x100m Sprints Walk/jog back to start as rest/recovery… 3) Finisher 3x60m Prowler sprint (60/40kg on prowler) Post times to Beyond the Whiteboard. Marks Daily Apple: Why Sprinting is Essential!
1) In 10 minutes Work to a challenging weight for 1 Heaving snatch balance + 1 OHS *Hold for 3 count in the bottom of each rep 2) For time 21-15-9 Hang power snatch (40/30kg) Burpees over bar Finisher (If time permits.) 60 Seconds max Jumping squats (20kg) Post scores to Beyond the Whiteboard. How […]
1) EMOTM perform 1 Sumo deadlift Starting weight=70% of 1RM add 2.5-5kg each minute working to a technical max 2) 2km Row for time EXTRAS Tabata -Banded sumo squat hold Tabata -BB Side bends Post scores to Beyond the Whiteboard.
1a) Behind the neck split jerk heavy single then 1b)Behind the neck split jerk 3×1 @90% todays single Between sets complete 20 Hollow rocks or 60 second hold 2) For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead (72.5/ 45 kg) 30m Front rack lunge (72.5 / 45 kg) Time cap: 15 minutes […]
1) With a partner 3x Max L-sit *Complete 20 BB Hip thrusts between sets. 2) 7 Rounds for time 7 Hang power cleans (70/50kg) 14 Over box jumps* (24/20″) *No landing on box. EXTRAS: In pairs 3x 1 minute each P1 Floor angels P2 Marching glute bridges Post scores to Beyond the Whiteboard. CrossFit Chronicles: Drinking the […]
1a) Strict press max set of 3 1b) 3x Max reps @ 70% todays triple 2) For reps AMRAP in 2 minutes DB Power snatch (25/15kg) AMRAP in 8 minutes 12 Burpees 12 Pull-ups AMRAP in 2 minutes DB Power snatch Note: There is NO rest between AMRAP’s. Score= Reps from each individual AMRAP. EXTRAS: In pairs […]
1) 10×3 1 1/4 Front squats Keep weight light-moderate approx. 50-60% max clean Rest 60 seconds between sets. 2) For time Row 1km 50 Zercher squats with slam ball (23/15kg) 150 Double under EXTRAS: Rope climb practice followed by -3 Minutes of max rope climbs Post scores to Beyond the Whiteboard. CFSK Kids Ethan […]