The shortest 5 minutes

This probs needs a caption contest.

 

 

CROSSFIT

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

A. 2 pwr snatches EMOM for 15 min.

B. For time:

  • 75 burpees
  • rest exactly 5 min
  • 75 burpees

 

 

 

CSPORT

A. 15, 12, 9, 6, 3:
DB hang squat cleans
pull ups

400m run

B. 15, 12, 9, 6, 3:
ab wheels
back ext

400m run

C. 15, 12, 9, 6, 3:
dips
OH lunges each leg

400m run

D. 15, 12, 9, 6, 3:
air bike cal
rowing cal

E. 3 x 30 sec weighted plank

UB sporty

Superbloomin’

 

 

CROSSFIT

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

A. 4 sets:

  • 5 bench press (AHAP)
  • 10 pushups (AFAP)

*rest ~ 3 min

B. AMRAP in 20 min:

  • 10 UB cal row (1pull/cal / 2 pulls/cal)
  • 15 UB pullups
  • 20 UB wall balls (20/14)
  • 25 UB double-unders

 

 

CSPORT

A. 90 sec max reps air squats

B. AMRAP in 12 min
400m run or row
10 HR push ups
15 k2e
20 KBS

C.4 sets:
10-15 bench press
20 weighted sit ups

D. 4 sets:
10 good mornings
12 alt. weighted step ups

An old friend

FYI

 

 

CROSSFIT

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

A. 2 pwr clean & jerks EMOM for 15 min

B. 400m sprint x 4; rest 3 min bt efforts

 

 

 

CSPORT

A. AMRAP in 6 min
box jumps: 3, 6, 9, 12..
burpees 3, 6, 9, 12…

B. AMRAP in 6 min
wall balls: 3, 6, 9, 12…
KBS: 3, 6, 9, 12…

C. for time:
400m run
40 sit ups
40 DB push press
40 lunges
400m run
30 sit ups
30 SA DB snatches
30 lunges
400m run
20 sit ups
20 DB ground to OH
20 lunges
400m run
10 sit ups
10 man makers
10 lunges

round up

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CROSSFIT

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

A. back squat: 7-5-3-1; rest as needed

B. 10 rounds for time:

  • 3 wall climbs
  • 5 KBS (70/53)
  • 7 GHD situps
  • 9 cal row

 

 

 

CSPORT

A. 3 rounds for reps:

  • 1 min pullups
  • 1 min thrusters
  • 1 min pushups
  • 1 min lunges
  • 1 min no pushup burpees
  • 1 min rest

B. AMRAP in 18 min:

  • 300m row
  • 1 lap farmer carry
  • 10 ab wheel reps
  • 1 min plank hold

 

150% filthy

Training patios are cool.

 

 

 

CROSSFIT

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

3 rounds for time:

  • 25 box hops (24/20)
  • 25 jumping pullups
  • 25 KBS (35/26)
  • 25 lunges
  • 25 K2E
  • 25 push presses (45/35)
  • 25 back extensions
  • 25 wall ball shots (20/14)
  • 25 burpees
  • 25 double-unders

 

 

 

CSPORT

A. 5 rounds:
10 ring rows @ 3011 tempo (elevate feet if possible)
10 push ups @ 3011 tempo

400m run or row AFAP

B. 5 rounds:
20 sit ups
30 sec side plank ea. side

200m run or row AFAP

C. 5 rounds:
10 KB OH lunges (5/leg)
30 sec wall sit

400m run or row AFAP

D. 5 rounds:
20 mtn climbers
50 DUs

200m run or row AFAP

 

Amandas

Happiest assault biker ever.

 

 

 

CROSSFIT

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

A. snatch pull: 3-3-3-3; rest 2-3 min

B. “Amanda”

9-7-5 rep rounds for time:

  • muscle-ups
  • squat snatch (135/95)

or…

Amanda .45

13-11-9-7-5 rep rounds for time:

  • muscle-ups
  • squat snatch (135/95)

 

 

CSPORT

A. Against an 8 min clock:
1,250m/1,000m row
AMRAP DUs with time left

B. Against an 8 min clock:
50/40 cal assault bike
AMRAP burpee pullups

C. Against an 8 min clock:
800m run
AMRAP sit ups with time left

D. Against a 8 min clock:
150 walking lunges
AMRAP KBS with time left

relativity

Got it.

 

 

CROSSFIT

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

A. jerk: 1RM

B. AMRAP in 20 min:

  • 10 heavy ground to shoulder (sandbag/stone/slam ball)
  • 15 HSPUs
  • 20 burpees

 

 

 

CSPORT

A. AMRAP in 8 min
30 DUs
15 bench press
10 push ups

B. AMRAP in 8 min
200m run
8 lunges per leg (off riser)
10 DB straight leg DL

C. AMRAP in 8 min
200m row
10 K2E
10 box jumps

D. AMRAP in 8 min
8 cal air bike
8 ball slams
8 burpees

cleanin house

Grrrrrrr….  (no dentists were harmed in the making of this photo)

 

 

 

CROSSFIT

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

A. heavy clean pull: 3-3-3-3; rest 2-3 min

B. 500 double unders for time

  • Every time you break do 2 pwr cleans (205/135)

OR… As a scaled option if you can’t string at least 25+ DUs together

  • At the start, and EMOM thereafter, do 1 pwr clean (205/135)

*17 min cap

 

 

 

CSPORT

A. 3 sets:
25 HR pushups
15 strict pullups

B. 4 rounds each for time:
400m run
20 thrusters
15 KBS
10 burpees
rest 60-90 sec b.t sets

C. 10 down to 1 T2B ladder