“ Onesies “
Athletes will select one from each station:
A) Weightlifting
- 1 Rep Heavy Strict Press
- 1 Rep Heavy Push Press
- 1 Rep Heavy Push Jerk
- Then -
B) Gymnastics
- Max Set of Pull-Ups
- Max Set of TTB
- Max Set of HSPU
- Then -
C) Conditioning
- :90 Max Cal Row
- :90 Max Cal Assault Bike
- :90 Max Burpees
“ SWEAT “
OTM x 25 (:50on / :10off)
Min 1) Max Cal Row
Min 2) Max Wallballs
Min 3) Max Calorie Bike
Min 4) Max Burpees
Min 5) Rest
“ Showboat “ (All Classes)
AMRAP 20:
400m Run
- Into -
5 Rounds of:
5 Pull-Ups
10 Air Squats
15 KBS (53,35)
“Wasabi”
For Time:
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees
"CYDNEE"
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000m Row
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats
“Opening Day”
21-15-9:
Wallballs (20/14#)
Pull-ups
Thrusters (95/65#)
Box Jumps (24/20#)
Kettlebell Swings (53/35#)
" CrossFit Lift-Off Metcon "
AMRAP 12:
25 Pull-Ups
50 Cal Row
100 OHS (45)
25 Pull-Ups
“Graceful Cindy”
3 Rounds of “Cindy”
12 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95
" Helen "
3 RFT:
400m Run
21 KBS (53,35)
12 Pull-Ups
" Murph "
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition reps as needed*
In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005.
Read More“Thumper”
AMRAP 15:
1 Round of Strict “Cindy”
30 Double-unders
“Jackie”
1,000 Meter Row
50 Thrusters (45)
30 Pull-Ups
“Opening Day”
21-15-9:
Wallballs (20/14#)
Pull-ups
Thrusters (95/65#)
Box Jumps (24/20#)
Kettlebell Swings (53/35#)
“The Seven”
7 Rounds of:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Toes To Bar
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-ups
“Love Boat”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Directly into…
1,000 Row
“Dashed Tomatoes”
3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”
1 “Cindy” Round = 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 “DT” Round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
