Burpee / Run Ladder

10 burpees/toes to bar

1Mile run

8 burpees/toes to bar

800M run(Harrison)

6 burpees/toes to bar

400M run(white HH sign)

4 Burpees/t2b

200M (Sussex)

2 burpees

10 t2b

100m run(innes)
 

Danny

“Danny”

20Min Amrap

30 box jumps

115lb push press

30 Pullups

Push up - SDHP

For time:
1 Mile run

then
5 rounds of:

15 push ups

15 SDHP

Post-Memorial Day WOD

21-15-9

Deadlift 95/65

Squat cleans 95/65

Tuck Jumps

Run 1 Hill Between each round

AMRAP HELL

AMRAP (5 min)
7 45lb Thruster
7 Ring Rows

AMRAP (10 min)
5 push ups
10 Squats
15 Mountain Climbers

AMRAP (15 min)
5 Burpees
10 Kettle Bell Swings
15 Sit ups
50M Run

Rows & Snatches with a Med Ball Finisher

3 Rounds:
15 DB Snatches (L)
15 Ring Rows
15 DB Snatches (R)
15 Ring Rows

Finisher:
3 Rounds:
10 Med Ball Thrusters
10 Overhead Med Ball Slams

**I FORGOT TO TAKE THE PICTURE!!!**

Elizabeth

Elizabeth

21-15-9
Cleans & Ring Dips

Cardio blast!

For total time:
Run 1 mile
Then
100 double unders or 250 jump ropes

Finisher:

2 rounds:

50 Jumping Jacks

25 side-to-side box jumps

50 Jumping Jacks

25 box jumps

50 Jumping Jacks

25 Sit ups

 

Push ups and run

3 rounds

5 reg push ups

50m run

5 close grip push ups

50m run

5 wide push ups

50m run

Press, Lift, Clean

AMRAP 20
6 db floor press
6 db deadlift
6 db hang clean

Then

AMRAP 5
Burpees

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Squat and Run

3 rounds:
12 front squats (95/65)
400m run

Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Burpee Clean and Jerk

For time (20 minute cap):
100 Burpee clean and jerks

75/55

 

Jump, Climb, Run

5 Rounds:

40 Jump ropes
30 Mountain Climbers
100m run

 

 

300 Chipper

For time:
25 pull ups
50 DL @ 135/95
50 Push Ups
50 Box Jumps
50 Leg Lifts

50 SDHP
25 Pull Ups

20-minute CAP

Grace

Grace
30 Clean and Jerk for time
135/95

Run, T2B, Push Ups

4 rounds
400m run
(rain substitute: 100 jump rope + 100 jumping jacks)
10 Toes to bar
10 Push ups

AOD Circuit

Circuit 30/10
Tire Flips
Suicides
Alt DB Snatch
TRX Rip
Sand bag deadlift
Bar Bent Over Row

AMRAP 12

AMRAP 12
7 burpees +
9 Box Jumps +
12 Jump Squats

CrossFit Total

Back Squat X 1
Shoulder Press X 1
Deadlift X 1

The process: Based on your 1 Rep Max (RM)
60% X 5
75% X 3
90% X 1
100% X 1
New 1RM X 1
New 1 RM X 1

Metabolic Blast

20 Min AMRAP

50 Jump Rope

50 Slalom Jumps

50 Jumping Jacks

50 Side box jumps

Jump, K2E, Run

For Time:

21 Box jumps > 21 Knees to Elbows > 400m run

15 Box jumps > 15 Knees to Elbows > 200m run

9 Box jumps > 9 Knees to Elbows > 100m run