pushing back

Our girl @sashadigiulian climbing into the weekend like…

 

 

CROSSFIT

S&P Cycle:  SQUAT – pull – press – pull – off

A. OHS: 15-12-9; rest as needed

B. 7 rounds for time:

  • 15 pullups
  • 3 (20yd) laps sled push (180/100)
  • 1 min UB plank hold

 

 

 

CSPORT

Big block run
40 wall balls
40 weighted sit ups
40 box jumps
800m run
30 wall balls
30 weighted sit ups
30 box jumps
400m run
20 wall balls
20 weighted sit ups
20 box jumps
200m run
10 wall balls
10 weighted sit ups
10 box jumps

ten and two

Fittest on Earth.

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

5 rounds, each for time:

  • 10 cal air bike
  • 10 thrusters (115/85)
  • 200m run
  • 10 box jumps (30/24)

*rest 3-4 min bt rounds

 

 

 

CSPORT

A. EMOM x 5 min
8 reps ab wheel
Finish each 1 min interval with max reps push press

B. EMOM x 5 min
100m run
Finish each 1 min interval with max reps push ups

C. 4 rounds:
1 min plank
1 lap farmer carry
12 alt. pistols (6/leg)
12 pull ups
250m row/12 cal air bike

jump the shark

I’m sensing a trend here…

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. snatch: 1RM

B. 4 rounds for time:

  • 15 bar facing burpees
  • 15 deadlifts (225/155)

 

 

 

CSPORT

A. AMRAP in 8 min
burpee-pullups

B. AMRAP in 8 min
10 wall balls
10 ring dips

C. AMRAP in 8 min
10 cal air bike
15 box jumps

D. AMRAP in 8 min
200m row
15 GHD situps

 

fresh pressed

Merchandisin’

 

 

 

CROSSFIT

S&P Cycle:  squat – pull – PRESS – pull – off

A. bench press: 3-3-3-3-3; rest as needed

B. AMRAP in 16 min

  • 200m row
  • 12 ring dips
  • 200m run
  • 12 HR pushups

 

 

 

CSPORT

A. 3 sets:
25 weighted situps
30 sec right side plank
15 ab wheel
30 sec left side plank

B. “Half Murph”
800m run
50 pull ups
100 push ups
150 squats
800m run

 

around the bend

Breakdown PR.

 

 

 

CROSSFIT

S&P Cycle:  squat – PULL – press – pull – off

A. Clean & Jerk: 1RM

B. 5 rounds for time

  • 15 hang power snatch (85/55)
  • 15 GHD situps
  • 400m run

 

 

CSPORT

A. 1 min @ each exercise x 1 round
Thrusters
Burpees
Man makers

B. 4 sets:
15 dips
15 pull ups

400m run

C. 4 sets:
25 sit ups
1 min plank

400m run

D. 4 sets:
30 walking lunges
15 KBS

400m run

E. 4 sets:
200m row
40 DUs

 

 

 

Squeez in

Rogue built a thing.

 

 

**Announcements**

  • CROSSFIT GAMES START THURSDAY!  Click here for how to watch!

 

 

 

CROSSFIT

S&P Cycle:  SQUAT – pull – press – pull – off

A. front squat: 3-3-2-2-1-1; rest as needed

B. 5 rounds, each against a 90 sec clock:

  • 5 back squats (225/155, from a rack)
  • 10 Russian KBS (70/53)
  • 15 pushups
  • AMRAP double-unders with time remaining

*rest 2 min bt rounds, post DUs completed each round

 

 

CSPORT

A. AMRAP in 10 min
3 burpees
5 K2E
7 KBS

rest 2 min

B. AMRAP in 10 min
3 box jumps
5 thrusters
7 pullups

C. 3 rds for time:
400m run
15 GHD situps
1 lap farmer carry

 

 

This and that

Ready to roll.

 

 

**Announcements**

  • CROSSFIT GAMES START THURSDAY!  Click here for how to watch!

 

 

 

CROSSFIT

S&P Cycle:  squat – pull – press – pull – OFF

For time:

  • 75 cal assault bike
  • 50 box jumps (24/20)
  • 75 cal row
  • 50 box jumps
  • big block run
  • 50 toes to bar

 

 

CSPORT

Warm up:
3 sets:
20 sec superman hold
20 sec level changes
20 sec squat jumps

A. 12-10-8-6-4-2 reps of:
Bench press
Push ups
Pull ups

B. 12-10-8-6-4-2
goblet squats
switch lunges (each side)
back ext

C. 3 rounds:
10 ab wheels
200m run
1 min plank
300m row or 12 cal air bike
30 sit ups

 

 

triplet turrsday

Stand by… set up in progress.

 

 

**Announcements**

  • CROSSFIT GAMES START THURSDAY!  Click here for how to watch!

 

 

 

CROSSFIT

S&P Cycle:  squat – pull – press – PULL off

A. snatch + OHS: 1+1 EMOM for 12 min

B.  5 rounds for time:

  • 20 pullups
  • 20 burpees
  • 20 OH plate lunges (45/25)

 

 

CSPORT

A. EMOM x 10 min
odd:15 seated OH press
even: 12 no push up burpees

B. 1 round for time, or AMRAP in 30 min (whichever comes first)
100 sit ups
400m run
80 wall balls
400m run
60 KBS
400m run
40 JPU
400m run
20 ball slams

ring the bell

Team scoop from the update show…

 

 

**Announcements**

  • CROSSFIT GAMES START THURSDAY!  Click here for how to watch!

 

 

 

CROSSFIT

S&P Cycle:  squat – PULL – press – pull – off

A. bench press: Find 3RM for the day

B. 27-21-15-9 rep rounds for time:

  • ring dips
  • SA KB snatch per side (53/35)

C. 50 reps ab wheel

 

 

CSPORT

A. Against a 7 min clock:

  • 1k row
  • AMRAP burpees with time remaining

B. Against a 7 min clock:

  • 50 cal airbike
  • AMRAP double unders with time remaining

C. Against a 7 min clock:

  • block run
  • AMRAP pullups with time remaining

D. Against a 7 min clock:

  • 75 wall balls
  • plank hold with time remaining

 

 

 

OTB (outside the box: jump rope + bodyweight only)

*see RPM mainsite training page