200 M run
20 BJ 16/20
20 Wall Balls
8 RFT
20 BJ 16/20
20 Wall Balls
8 RFT
BCDC Prep #2
4MIn AMRAP
MU/ Thruster Ladder 145/95
1/1/2/2/3/3/...
1 MIn break
4 MIn AMRAP
KBS 2/1.5/ HDSTPU
2/1, 4/2,6/3...
MU/ Thruster Ladder 145/95
1/1/2/2/3/3/...
1 MIn break
4 MIn AMRAP
KBS 2/1.5/ HDSTPU
2/1, 4/2,6/3...
BCDC Prep
315/185 Deads 6 reps
T2B 12 Reps
Gym length run X 2
3 RFT
Rest 3 minute
Repeat
T2B 12 Reps
Gym length run X 2
3 RFT
Rest 3 minute
Repeat
BCBD #3
30 C2B Pull Ups
30 jumping Sq
30 1 Arm Shoulder to Overhead 5L/5R 40/25
30 Burpees
20 1 Arm DB snatch
20 Jumping Squats
20 C2B Pull Ups
30 jumping Sq
30 1 Arm Shoulder to Overhead 5L/5R 40/25
30 Burpees
20 1 Arm DB snatch
20 Jumping Squats
20 C2B Pull Ups
Finally something manageable!
3 MU
4 HDST
5 FR Squats 225/155
On the 2 minutes
9 RDS
4 HDST
5 FR Squats 225/155
On the 2 minutes
9 RDS
Whoazers!
12 MIn AMRAP
OHS 115/85 ladder
20 DU, 1 OHS, 20DU, 2 OHS, 20 DU, 3 OHS...
OHS 115/85 ladder
20 DU, 1 OHS, 20DU, 2 OHS, 20 DU, 3 OHS...
Chesty
6 C2B Pull -Ups
12 Wall Balls
200 M run
8 RFT
12 Wall Balls
200 M run
8 RFT
CrossFit Football Total
1 RM Deadlift
1 Rm Bench
1 RM Pwr Clean
1 RM BS
1 Rm Bench
1 RM Pwr Clean
1 RM BS
Monday Chipper #3
10 ManMakers 40/25
20 Steps of Lunge 40/25
30 SDHP 115/85
40 Push Press 115/85
50 Ball Slams
60 Med Ball Twists
70 Air Squats
20 Steps of Lunge 40/25
30 SDHP 115/85
40 Push Press 115/85
50 Ball Slams
60 Med Ball Twists
70 Air Squats
Partner Fun at 306
Teams of 2,
complete the following total work, you may break up the work in any order you wish, everybody may work at the same time.
150 DB Thrusters 35/25
1000M of rowing
50 Tire Flips
5 Rope Climbs
complete the following total work, you may break up the work in any order you wish, everybody may work at the same time.
150 DB Thrusters 35/25
1000M of rowing
50 Tire Flips
5 Rope Climbs
Clean and Jerk Ladder
20 DU followed
by 3 Clean and Jerks at 185/135
On the 2 minute for 12 rounds
by 3 Clean and Jerks at 185/135
On the 2 minute for 12 rounds
Run forest Run
500 M run
50 Wall Balls
400 M Run
40 Ring Push Ups
300 M run
30 Wall Balls
200 M run
20 Ring Push Ups
100 M run
10 Wall Balls
50 Wall Balls
400 M Run
40 Ring Push Ups
300 M run
30 Wall Balls
200 M run
20 Ring Push Ups
100 M run
10 Wall Balls
Three's Company
3 Full snatches @165/115
6 Toes To Bar
9 Rds
6 Toes To Bar
9 Rds
Now that looks fun!
On the 90 seconds,
3 deadlifts at 315/220
1 Muscle Up plus 3 ring dips
15 Rds
3 deadlifts at 315/220
1 Muscle Up plus 3 ring dips
15 Rds
Mini Arnie
50 Swings
21 OHS Left Hand
50 Swings
21 OHS Righ Hand
50 Swings
21 OHS Left Hand
50 Swings
21 OHS Righ Hand
50 Swings
All at 2 pood/1.5
Partner races
1 Athlete working at a time, teams of 2
200 Run,
8 KBS 24/16
12 Wall Balls
12 RDS
200 Run,
8 KBS 24/16
12 Wall Balls
12 RDS
Lift, Jump, Run, Rest...Do it again!
5 Hanging Power Cleans @135/95
3 Box Jumps @ 28/32
50 Yard Sprint
3 Box Jumps @ 28/32
50 Yard Sprint
Rest 3 Minutes
8 Rounds
He's back, Dr.Tabatta
8 Rds of each movement
20 Sec on, 10 sec off
DU
BJ 24/20
Air Squats
gym width shuttle runs
Lowest reps in each round is your scoring round
20 Sec on, 10 sec off
DU
BJ 24/20
Air Squats
gym width shuttle runs
Lowest reps in each round is your scoring round
My friend the Thruster
4 Cycles of
3 Min of work followed by 90 Seconds off
3 Min of work followed by 90 Seconds off
10 Thrusters 95/65
10 Sit-Ups
This isn't so bad, the return...
90 Sec per rounds, followed by 45 sec of rest,
100 M run
5 Deadlifts 275/185
AMRAP Pull Ups
10 RDS
Score is cumulative Pull Ups
100 M run
5 Deadlifts 275/185
AMRAP Pull Ups
10 RDS
Score is cumulative Pull Ups