Intro Class
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Greg_RC

Strength

Every minute, on the minute, for 12:00:

Performance:  Power Clean x 1.1

Fitness:  Hang Power Clean x 2

Build across the twelve sets.

Conditioning

For time:

  • 800m Run
  • 30 Russian Kettlebell Swings (70/53)
  • 400m Run
  • 20 Russian Kettlebell Swings
  • 200m Run
  • 10 Russian Kettlebell Swings

14:00 Time Cap



AB_Steven

Conditioning

4 Rounds for times:

  • 12/9 Calories on the Assault Bike
  • 100m Sprint
  • 10 Burpees over the Box (24/20)

Rest 6:00 between rounds

100% effort on every round!  Sprint!



_Steven

Strength

Test 1 Rep Max Bench Press

Conditioning

3 Rounds for time:

  • 55 Double Unders
  • 15 Chest to Bar Pull Ups
  • 5 Hang Power Cleans (155/105)



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0845 Weightlifting

1000 CrossFit

4 Person Teams, one person working at a time:

  • 4 minutes max Ground-to-Overhead (135/95)

Rest 2 minutes, then for time:

  • 100 Chest-to-Bar Pull Ups
  • 20 Team Sit Ups (arms interlaced)
  • 100 Kettlebell Snatches (53/35)
  • 20 Team Sit Ups (arms interlaced)
  • 100 Box Jumps (30/24)
  • 20 Team Sit Ups (arms interlaced)
  • 2,000m Row (4 x 500m relay)

35 minute time cap for chipper.

Record number of reps for G2OH & time for chipper



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Strength

Test 1 Rep Max Front Squat

Conditioning

Performance:

3 Rounds for Time:

  • 3 Rope Climbs
  • 12 Thrusters (115/75)

Fitness:

3 Rounds for Time:

  • 18 Ring Rows
  • 12 Thrusters (95/65)



babies-16-Edit

Strength

Complete all rounds of an exercise before moving on.

  • 3 Rounds of 6-10 L-Ups with 1:00 rest.
  • 4 Rounds of 6-10 Strict Dips with :30 rest.
  • 100 Arch Ups for time and quality.

Conditioning

Every 4:00, for 5 sets:

  • 200m Sandbag run
  • 10 Burpees over the sandbag

 



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Strength

Test 1 Rep Max Clean and Jerk.

Conditioning

4 Rounds for time:

  • 20 Air Squats
  • 15 Dumbbell Hang Power Cleans (35/25)
  • 20 Dumbbell Push Press (35/25)



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