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For time:
Buy in: 800m run
4 rounds
12 Thrusters 45/30lb dumbells
12 Pull-ups
CrossFitters Rx is 95/63 barbell
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21-15-9
Calorie Row
Thrusters 75/53
Bar facing Burpees
RX+ = Air Bike, 95/63
12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.
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Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each
This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each
This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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400m run
3 rounds:
10 TLLT with light plate 2.5/5lbs max
10 Air good morning
10 Hip Bridge March
https://www.youtube.com/watch?v=wTpnaSOfFFY
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1 minute couch stretch/side
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3 Minute AMRAP
20 Butt Kickers
15 Jumping Jacks
10 plank knees to elbows
8 Rounds for time of:
Run or Row 200 meters
10 Kettlebell Swings 53/35
1 Rope Climb
RX+ 70/53
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Work up to a heavy set of 5, touch & go only with coach permission
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50 jumping jacks, 20 toy soldiers, 50 jumping jacks
3 sets of ten reps:
Fire Hydrant
Bird Dog
Hip Bridge
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1 minute Pigeon/side
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500m Row
Empty Bar-35-40-45-50%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 20, 2 count Russian Twists. Press at 0:00, RT at 1:30, Press at 3:00, RT at 4:30, etc.
Bar can come from the rack or the floor for Push Press. Make Push Press harder by pausing at the bottom before each rep. Make RT harder by keeping arms straight.
EMOM 16
Minute 1: 15 Wall Balls
Minute 2: 20 Box Jumps/Step Ups 24/20″
Minute 3: Max Cal Row, Bike or Ski
Minute 4: Rest
Score is total calories.
RX+ = 11′ Wall Ball, Bike