A, Warm Up
B, Assault Bike Primer
C, Kim Possible
5 Sets (0:40 on/0:20 off)
Minute 1 - Max Cal Assault Bike
Minute 2 - Max Pull Ups
(Max Chest to Bar Pull Ups-Rounds 2 and 4)
Minute 3 - Max Box Jump Overs (24/20)
(Max Chest to Bar Pull Ups-Rounds 2 and 4)
Minute 4 - Max Wall Walks
(20 minutes)
A, Warm Up
B, Back Squats
C, Quantumania
10 rounds
4 Burpees
6 Kettlebell Swings (53/35)
8 Wall Balls (20/14)
(15 Minute Cap)
CrossFit with Coach Melissa
10am
A, Warm Up
B, Snatch With a Catch
100 Snatches For Time (75,55)
4 DB Burpee Box Step Overs every time you break (2x35/25)
Lift
730am
CrossFit
9am
A, Warm Up
Million Dollar Bar
For Time
Teams of 2
(Reps to be shared equally)
-800 Meter Assault Bike
20 Power Snatch 95/65
30 Wall Balls 20/14
2 Rope Climbs
-800 Meter Assault Bike
14 Clean and Jerks 135/95
30 Wall Balls
2 Rope Climbs
-800 Meter Assault Bike
8 Clean and Jerks 155/105
30 Wall Balls
2 Rope Climbs
-Into
3 Rounds of
50ft Sgl Arm OH Lunge (25ft ea)
16 Sgl Arm DB Snatch
16 HSPU
A, Warm Up
B, RDL’s/Bent Rows
C, Breathe Deep
For Time
12 - 10 - 8 - 6 - 4 of
Deadlift 205/145
Box Jumps 24/20
3 Burpees over Barbell every minute
starting at 0:00, 1:00, 2:00 etc… until work is completed
A, Warm Up
B, Strict Press
C, Pumped
Every 3 Minutes for 6 Sets
25 Air Squats
10 Hand Release Push Ups
6 HSPU
C, Cash Out
3 Sets of
10 Dbl DB Floor Press
30 Second Plank
(Rest as needed)
A, Warm Up
B, Clean Complex
C, Ursula
4 Rounds of
50 Double Unders (100 Sgls)
5 Power Cleans 135/95
200 Meter Row
10 Toe to Bar
(15 Minute Cap)
A, Warm Up
B, Assault Bike Primer
C, Ranger Rick
Every 5 Minutes for 3 Sets
1200/1000 Meter Assault Bike
Then AMRAP of
6/4 Chest to Bar Pull Ups
12 Sgl Arm Alt DB Power Snatch 50/35
12 Box Jumps 24/20 (no rebounds)
- 2 minute rest between sets
(19 minutes total)
A, Warm Up
B, Back Squats
C, Ireland
EMOM for 6 Sets (18 minutes)
1 - 200/150 Meter Row
2 - 10 Burpee over Erg
3 - 12 Wall Balls 20/14
CrossFit with Coach Melissa
10am
A, Warm Up
B, Toasty
Buy In: 800 M Row
Then 4 Rounds
12 Burpees to a Plate (35/25lb)
20 OH Plate Lunges
20 Plate GTOH
25ft Sled Pull (115,75)
Lift
730am
CrossFit
A, Warm Up
B, Q1
Teams of 2
8 Minute AMRAP of
12 Cal Assault Bike
6 Power Clean and Jerk 135/95
12 HSPU
Rest 2 Minutes
12 Minute AMRAP of
8 Deadlifts 225/155
2 Rounds of "Cindy"
A, Warm Up
B, Deadlift
C, Under the Sea
4 Rounds of
8 Deadlifts 185/125
20 Hand Release Push Ups
Then
3 Rounds of
4 Deadlift 225/155
12 Burpee over Barbell
(20 minute cap)
A, Warm Up
B, Row Primer
C Leapers
12 Minute AMRAP of
8 Sgl Arm Alt DB Hang Clean and Jerk 50/35
200/150 Meter Row
8 Wall Ball 20/14
8 Box Jump Overs
A, Warm Up
B, Barbell Primer
C, Sizzle and Bake
Every 3 Minutes for 6 Sets
50 Double Unders (100 sgls)
-Odd Rounds 1 - 3 - 5
5 Power Cleans 155/105
-Even Rounds 2 - 4 - 6
15/12 Cal Assault Bike
(18 Minutes)
A, Warm Up
B, Strict Press
C, PlayGround
5 Rounds of
4 Pull Ups
6 Shoulder to OverHead 95/65
Then
5 Rounds of
4 Chest to Bar Pull Ups
6 Shoulder to OverHead 115/75
(20 Minute Cap)
A, Warm Up
B, Front Squat
C, Boingo
12 Minute AMRAP of
12/9 Cal Assault Bike
8 Sgl Arm Alt DB Devil Press 50/35
30 Double Unders (60 Sgls)
C, Core (time permitting)
3 Sets
12 DB Russian Twist
12 Wtd Abmat Sit Ups
Lift
730am
CrossFit
9am
A, Warm Up
B, Patterns
For Time (Teams of Two)
16 Sgl DB Alt Devil Press 50/35
16 Toe to Bar
12 Sgl DB Alt Devil Press
12 Toe to Bar
8 Sgl DB Alt Devil Press
8 Toe to Bar
Into
600 Meter Assault Bike
10 Chest to Bar Pull Ups
800 Meter Assault Bike
10 Chest to Bar Pull Ups
1000 Meter Assault Bike
10 Chest to Bar Pull Ups
Into
8 Hang Power Clean and Jerk 115/75
8 Burpee over Barbell
12 Hang Power Clean and Jerk 115/75
12 Burpee over Barbell
16 Hang Power Clean and Jerk 115/75
16 Burpee over Barbell
A, Warm Up
B, Push Press
C, SuperSport
4 Rounds of
12/9 Cal Assault Bike
20 Dbl DB Rev Step Lunge 35/25
12/9 Cal Assault Bike
20 KB Swings 53/35
A, Warm Up
B, Clean Complex/Primer
C, In the Air
Every 4 Minutes for 5 Sets
250/200 Meter Row
9 Hang Power Cleans 95/65
6 Shoulder to OverHead
6 Burpee over Bar
(20 Minutes)
A, Warm Up
B, Assault Bike Conditioning
C, Louis
For Time
30/21 Cal Assault Bike (buy in)
Then
10 Rounds of
5 Dbl DB Push Press 35/25
5 Box Jump Overs 24/20
5 Dbl DB Deadlift
Then
30/21 Cal Assault Bike (buy out)
(20 Minute Cap)
