30 Toes to Bar
30 Box Jump Overs 24/20″
30 Kettlebell Swings 53/35
30 Burpees 8/7′
30 Pull Ups
30 Box Jumps
30 yards of rope climbing (six 15′ climbs)
30 Walking Lunges 53/35
30 Goblet Squats 53/35
30 Calorie Row
RX+ = 70/53, Chest to Bar
25 min AMRAP
50m lunge
400m run
30 box step ups
20 triceps dips
10 cal bike
3 rds:
50 MB sit ups
1 min plank
65-75-85-95%
The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don’t “save it for the workout”. THIS is the workout.
On a 2 minute clock, perform 3 max effort L sits. Note your best attempt.
Rx = Legs straight with heels over a 70# kettletbell.
Three efforts, each for time:
Row 500 meters
100 Double Unders
4 minute time cap
Rest the balance of 6 minutes
If you are unable to do 100 double unders, attempt to do as many as possible until 4 minutes. 1 second penalty for each double under not made.
3 Rounds:
30 Hollow Rocks
Side Plank Powell Raise; 8 per arm
Band Pull Apart x25
Rest 30 seconds between exercsies
Smart people do this.
6 rounds:
10 rope scales
10 inch worms with push up
10 ring rows
10 MB squat cleans
10 turkish get ups 5/side
10 burpees
35 min time cap
60-70-80-90%
It is VERY important to stick to your percentages. Failure to do so will reap less results.
Complete as many reps as possible in 5 minutes of:
5 Chest to bar pull ups
155-lb. cleans, 10 reps
RX+=Ring Muscle Ups
Cleans may be power or squat
Row 50 Calories for time
Rest 5 minutes after AMRAP, then complete.
4 Rounds:
40 Alternating Heel Touch Crunches
40 Bicycle Crunches
6-10 Glute Ham Raises
10 Standing Barbell Trunk Rotations
Sprint. 100% all out effort. If you’re not riding the bike, you better be screaming at your WOD mates!
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
Scale to lower numbers as needed.
Example:
2-4-6-8-10
3-5 sets:
20 Alternating Single side V-ups
20 Alternating Plank K2E
20 GHD half sit ups
20 yard waiters carry, 2 light Kbs, slow walk
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups6 Sit-ups
Post time to comments.
How important is nutrition in your training? A little? A lot? Who cares?
Post thoughts to comments.
“Fran”
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
Below is a slideshow from last weekend’s Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can’t wait to see you guys again.
Notes, tools, articles and ephemera:
Notes, tools, articles and ephemera:
Back Squat
1-1-1-1-1 at 90% of max
Rest as needed
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
Notes, tools, articles and ephemera: