07-06-18

Crossfit

Cindy xxx

for time (20 minute cap):
10 x pull-ups
20 x push-ups
30 x squats
15 x pull-ups
30 x push-ups
45 x squats
20 x pull-ups
40 x push-ups
60 x squats
25 x pull-ups
50 x push-ups
75 x squats
30 x pull-ups
60 x push-ups
90 x squats

Sweat

10 minute amrap of:

3 x muscle-ups

10 x dumbbell thrusters 20kg/15kg

20 x double-unders

 

-4:00 rest-

 

10 minute amrap of:

10 x calorie ski

10 x burpee over bar

10 x handstand push-ups

 

-4:00 rest-

 

10 minute amrap of:

10 x calorie row

15 x kettlebell swings 24kg/16kg

20 x press-ups

06-06-18

Crossfit

8 minute emom of:

30 x double-unders

-remaining time max hang clean & press 40kg/30kg

 

-4:00 rest-

 

8 minute emom of:

5 x burpee to target

-remaining time max dumbbell man makers 15kg/10kg

Sweat

for time:

5 rounds of:

15/12 x calorie row

20 x press-ups

-straight into-

5 rounds of:

20 x kettlebell swings 24kg/16kg

10 x kettlebell hang snatch 24kg/16kg (5 each arm)

-straight into-

5 rounds of:

10 x burpee to target

10 x dumbbell man makers 15kg/10kg

05-06-18

Crossfit

20 minute ladder of:

1 x bear complex 50kg/35kg

15 x wall balls

2 x bear complex 50kg/35kg

15 x wall balls 

-continue to add 1 bear complex each round-

Sweat

10 minute ladder of:

5-10-15-20-25...

wall balls

3 x bear complex between each round 60kg/40kg

 

-4:00 rest-

 

10 minute ladder of:

3-6-9-12-15...

dumbbell thrusters 15kg/10kg

20 x double-unders between each round

 

-4:00 rest-

 

10 minute ladder of:

1-2-3-4-5...

muscle-ups

15 x russian kettlebell swings between each round 32kg/24kg

04-06-18

Crossfit

18 minute amrap of:

20 x alternating dumbbell snatch 22.5kg/15kg

10 x burpee box overs

20 x double-unders

10 x thrusters 50kg/35kg

Partner Sweat

3 rounds for time of:

60 x wall balls

60 x alternating dumbbell snatch 25kg/15kg

60 x box jumps 20''

60 x push press 40kg/30kg

60 x calorie row

60 x press-ups

20 x back squats 70kg/50kg

31-05-18

Crossfit

3 rounds of, 1 minute on / 30 seconds off:

row for calories 

russian kettlebell swings 32kg/24kg

burpee box overs

ski for calories

Sweat

for time:

50 x calorie row

50 x wall balls

50 x russian kettlebell swings 32kg/24kg

50 x box jump overs

50 x ring dips

50 x power cleans 60kg/40kg

50 x ring dips

50 x box jump overs

50 x russian kettlebell swings 32kg/24kg

50 x wall balls 

50 x calorie row

30-05-18

Crossfit

6 minute ladder (SPRINT) of:

+3's

power snatch 40kg/30kg

bar facing burpee

Sweat

0:00-15:00

10 rounds for time of:

7 x sumo deadlift high pull 40kg/30kg

7 x front squats 40kg/30kg

7 x push jerks 40kg/30kg

 

15:00-28:00

15 x rounds of cindy

 

35:00-45:00

pair up, i-go-you-go

10 x burpee to target

29-05-18

Crossfit

5 rounds for time of:

15 x wall balls

20 x alternating dumbbell snatch 22.5/15kg

30 x double-unders

Sweat

10 minute ladder of (up in 1's):

bear complex 60kg/40kg

bar facing burpee

 

-3:00 rest-

 

10 minute ladder of (up in 3's):

toes to bar

thrusters 40kg/30kg

 

-3:00 rest-

 

10 minute ladder of (up in 5's):

wall balls

double-unders

 

-3:00 rest-

 

8 minute relay of (in pairs i-go-you-go):

20/15 x calorie ski

25-05-18

Crossfit

fight gone fucked up

3 rounds of:

1 minute max power cleans 60kg/40kg

1 minute max burpees over bar

1 minute max front squats 60kg/40kg

1 minute max burpees over bar

1 minute max clusters 60kg/40kg

1 minute rest

Sweat

fight gone fucked up

3 rounds of:

1 minute max power cleans 60kg/40kg

1 minute max burpees over bar

1 minute max front squats 60kg/40kg

1 minute max burpees over bar

1 minute max clusters 60kg/40kg

1 minute rest

 

-5:00 rest-

 

3 rounds of 5 minutes on / 1 minute off:

400m x run 

remaining time amrap cindy (5 x pull-ups/10 x press-ups/15 x squats)

24-05-18

Crossfit

3 rounds of 3 minutes on / 1 minute rest:

20/15 x calorie row

15 x burpee over rower

-remaining time max reps dumbbell man-makers 15kg/10kg

 

-4:00 rest-

 

3 rounds of 3 minutes on / 1 minute rest:

20 x box jumps

1o x power snatch 40kg/30kg

-remaining time max reps overhead squats 40kg/30kg

Sweat

3 rounds of 3 minutes on / 1 minute rest:

20/15 x calorie row

15 x burpee over rower

-remaining time max reps dumbbell man-makers 15kg/10kg

 

-4:00 rest-

 

3 rounds of 3 minutes on / 1 minute rest:

20 x box jumps

1o x power snatch 40kg/30kg

-remaining time max reps overhead squats 40kg/30kg

 

-4:00 rest-

 

12 minute amrap of:

6 x hang kettlebell snatch 24kg/16kg (3 each arm)

12 x 1 arm kettlebell thrusters 24kg/16kg (6 each arm)

24 x double-unders