Sunday Funday
3 rounds:
200m run
5 Wall Walks
10 Pull Ups
15 kettlebell swings (24/16kg)
20 sledgehammer swings (20/14lbs)
25 situps
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights)
Rest 3 Minutes
“Party Bus”
Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (115/80)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds
EMOM x 20
Min 1: 2 Man Makers (50's/35's)
Min 2: 75 ft Bear Crawl or 50 ft HS Walk
Min 3: 15 Squat Jumps
Min 4: 30 Mountain Climbers
Deadlift
5 x 5
*in between sets 8 Pallof Presses each side*
Hero WOD
"SHAM"
7 Rounds For Time
11 Deadlifts (bodyweight)
100 meter Sprint
Bench Press
Build to a Heavy Set of 3
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
4 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
Midline Work:
3 Giant Sets
Dual KB Front Rack Hold (:30 sec)
Right Arm Suitcase Carry (:30 sec)
Left Arm Suitcase Carry (:30 sec)
3 Rounds for time
50 medball cleans (20/14)
800m Run
4 Rounds for Time (with a Partner)
10 Devil Presses (50/35 lb) / Plank Hold
20 Deadlifts (245/165 lb) / Wall Sit
30 DB Snatches (50/35 lb) / Scissor Kicks
Cash out:
500 Double-Unders / Row
With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.
CrossFit Open 19.5
33-27-21-15-9 reps for time of:
Thrusters (95lbs/43kg for men, 65lbs/29.5kg for women)
Chest-to-bar pull-ups
Time cap: 20 minutes
10 Min EMOM
2 Power Cleans (75-80%)
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (50% of 1 Rep Max)
Handstand Push-Ups
Performance
"Sir Charles"
Wearing a 20/14# Weight Vest:
1,000m Run, directly into...
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into... 1,000m Run
Fitness
1,000m Run/ Row, directly into...
5 Rounds:
10 Ring Rows
30 Air Squats
Directly into... 1,000m Run/ Row
Push Press
4 Sets of 6 Repetitions
Aim to to build to a moderately heavy set of six.
Set #1 - 65% of estimated 1RM Push Press
Set #2 - 70%
Set #3+4 - 75%
4 rounds
25 Push Press (75/55)
15 Bar Facing Burpee
25 GHD Sit Up
EMOM x 25:
Minute 1: 100m Run
Minute 2: 10 Pendlay Rows (135/95)
Minute 3: 15/12 Calorie Row
Minute 4: 20 Reverse Lunges
Minute 5: Rest
"Luck Of The Irish"
5 Rounds for Time
17 Kettlebell Swings (53/35 lb)
17 Knees-to-Elbows
17 Sumo Deadlift High-Pulls (53/35 lb)
17 Goblet Squats (53/35 lb)
Partner WOD
Accumulate 200 calories on the bike. While one partner is on the bike, the other completes 10 thrusters, then switch until 200 calories are completed.
Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb. Women snatch 65 lb.
Time cap: 12 minutes
Back Squat
Every 90 seconds, for 6 rounds:
10 reps of back squats at moderate weight.
4 Rounds (For Time):
200m Run
10 Pull Ups
30 Air Squats
“After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders
FITNESS
“After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
45 Single Unders
Cool Down: 10 Min Easy Bike/Row
Clean (Power or Squat)
Build to a Heavy Single
12-15 minute window to establisha heavy singe of a clean variation,
either a power clean or a squat clean.
Conditioning
"Elizabeth"
21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips