“ Flying V ”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
60 C2B Pull-Ups
400 Meter Team Run
60 Clean and Jerks (135/95)
* SWEAT will substitute 2:1 Hang DB Clean & Jerks *
“SWEAT”
3 Rounds of:
1 Minute Medball Squat Cleans
1 Minute Max Box Jump Overs
1 Minute KBS
1 Minute Max Burpees
1 Minute Max Cal Row
1 Minute Rest
“ Treasure Chest “
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Plate Run (45,35)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
25 Muscle Ups
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Plate Run (45,35)
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike
” SWEAT “
Teams of 2
With a 25 Minute Clock:
200 Abmat Sit-Ups
150 KBS
100 HR Push-Ups
75 Double Unders (Each)
- Max Machine Calories in remaining time -
“ SWEAT “
2 Rounds of:
A) AMRAP 4:
- Max Meter Row
B) AMRAP 4:
- 20 Wall Balls
- 10 Burpees
C) AMRAP 4:
- 20 KBS
- 40 Double Unders
* Rest :90 between stations *
“ Halo Top “
In Teams of 3
For Time
3 Rounds of
60 HSPU
20 Bar Muscle Ups
- Then -
50 Clean and Jerks (115,85)
40 Clean and Jerks (135,95)
30 Clean and Jerks (155,105)
20 Clean and Jerks (185,125)
10 Clean and Jerks (225,155)
“ SWEAT “
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A) In & Out Plate Hops
B) Russian KBS
C) Abmat Sit-Ups (Weighted Optional)
D) Goblet Squats
* Partners work :30 on / :30 off
* * 1 Minute Rest Between Stations * *
“ Bundled “
Teams of 3:
For Time:
100 Cal Row
50 Hang Power Cleans
40 Push Jerks
30 Clean and Jerks
-Round 1 = 95,65
-Round 2 = 115,85
-Round 3 = 135,95
-Round 4 = 155,105
-Round 5 = 185,135
* 25 Minute Cap *
" Team Limitless "
In Teams of 3, with one athlete working at any given time:
A) In a 7:00 Window:
100/70 Calorie Row
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
B) In a 6:00 Window:
75/50 Calorie Row
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
C) In a 5:00 Window:
50/30 Calorie Row
Time Remaining, Max Thrusters (95/65)
" Romo "
3 RFT:
50 Air Squats
20 TTB
10 Clean and Jerks (185,135)
“Gwen”15 – 12 – 9 Unbroken Clean and Jerks
Athlete chooses the weight, but the bar cannot rest on the ground. This is an original CrossFit “Girl” benchmark. On the 0:00, perform their set of 15 On the 7:00, perform your set of 12 On the 14:00, perform your set of 9
Read More
