3 ROUNDS
10 KB Sumo Deadlift
10 Russian KettleBell Swing
10 Ring Rows Or 5 strict pullups
100m Run
EVERY 1:30 x 8 SETS
5 Strict Pull-ups
15 Russian KBS (53/35)
5 Burpees *
(Score is Each Round for Time)
Touch bar 7’/8′
AMRAP x 3 MINUTES
10 PVC Good Mornings
5 Up Downs
30 Single Unders
Into..
AMRAP x 3 MINUTES
10 KB RDLs
5 Up Downs
30 High Single Unders/Double Unders
EMOM x 15 MINUTES
MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R)
MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L)
MIN 3 – :50 MAX Double-Unders
(Score is Load)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
STATION 2
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
STATION 3
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
We are offering home workouts at our regular class times through our private members Facebook group! If you’re a member please reach out to us via e-mail crossfit305@fit262.com to be included.
We will lend you a kettlebell and an abmat if you need it. Workouts will be with and without equipment with numerous options.
4 ROUNDS:
8 DEADLIFT (115/83)
4 BAR FACING BURPEE
8 HANG SQUAT CLEAN
4 BAR FACING BURPEE
8 PUSH JERK
4 BAR FACING BURPEE
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Plank
1:00 Push-Ups
STATION 2
1:00 Wall Sit
1:00 Air Squats
STATION 3
1:00 Superman Hold
1:00 Sit-Ups
STATION 4
1:00 Squat Hold
1:00 Jumping Lunges
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
FOR LOAD
10RM Push Press
(Score is Load)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 Wall Balls (20/14)|(14/10)
In the remaining time…
AMRAP of:
10 Thrusters (115/75)|(75/55)
10 C2B Pull-Ups
(Score is Rounds + Reps)
5 ROUNDS FOR TIME
5 Clean & Jerk (135/95)
5 Muscle-Ups
-Rest 5:00-
5 ROUNDS FOR TIME
3 Clean & Jerk (185/125)
3 Burpee Muscle-Up
-Rest 5:00-
3 ROUNDS FOR TIME
2 Clean & Jerk (225/155)
400m Run
-Rest 5:00-
3 ROUNDS FOR TIME
1 Clean & Jerk (275/185)
500m Row
(Score is Total Time
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
FOR LOAD
10RM Push Press
(Score is Load)
800 meter run
30 thrusters 75/43
20 burpees over the bar
800 meter run
60 second Samson stretch per side
30 lunges
15 up-downs
8 min amrap
200 meter run + :30 second rest
(2 minute transition time)
8 min amrap
20 lunges
10 burpees
5 4ft broad jump
(2 min transition time)
8 min amrap
Calorie row
ATHLETE CAN START AT ANY STATION AS LONG AS ALL 3 ARE COMPLETED
1 ROUND
:30 Bike
5 Burpee Broad Jumps
10 KB Deadlifts
10 MB Front Squats
Into…
1 ROUND
:30 Bike
:30 Arm Haulers
8 Russian KB Swings
8 MB Push Presses
IN TEAMS OF 2..
AMRAP x 14 MINUTES
60 Cal. Bike
60 Russian KB Swings
60 Wall Balls
*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.
(Score is Rounds + Reps)
2-3 SETS
:45 Alt. V-Ups
:15 Rest
:45 Arm Haulers
:15 Rest
(No Measure)