“6RFT” 30 Full Crunches 10 Forward Bounds for Distance 20 Wall Balls 1 min rest Performance “Ladder” 1-2-3-4-5-6-7-8-9-10 Wall Balls Sprints 20 min cap
“Partner AMAP” While One person is performing 100 Jump Ropes the other person is doing as many HRPU’s as possible. Once the 100 jump ropes are complete, the partners will switch and continue the HRPU where their partner left off. They will keep switching back and forth for 8 minutes. Goal is to get as […]
“EMOM” (every minute on the minute) For Time Goal: Finish 100 Thrusters (135/75) ASAP EMOM 5 Burpees 30 minute cap Performance “For Time” 100 Squat Jumps 50 KB Presses 100 Squats 50 KB Swings 20 min cap Post Results
“Bootcamp” Tire Flip Rope Slam Plate Push Ski Lunges (45/25) Push Press (75/45) Wall Climb or Box Up/Overs TRX Row Sledge Hammer Wall Sit 4 Rounds z30:30, 30:20, 20:30, 20:20 Performance “Bootcamp” Tire Flip Rope Slam Plank Dead Tread Curl to Press Dips TRX Row KB Press Wall Sit 30:30, 30:25, 30:20
“200” Partner Chipper 200 Wall Balls 200 KB Swings 200 Tire Flips While one person is chipping away at the exercises the other person is performing a Farmer’s Walk, then switch until all the reps are completed. (2 there/backs; aux gym) Performance: “AMAP” 15 Full Crunches 10 Box Jumps AMAP KB Thrusters with remaining time […]
“AMRAP” 25 Jump Ropes 20 HRPU 15 Dips 10 Clap Crunches 5 Burpees over Jump Rope 1 Sprint (add +1 Sprint every round) 30 Minutes
“Fight Gone Bad” Part 1 Wall Ball (20/12) SDHP (75/45) Box Jump 20″ Push Press (75/45) Elliptical 3 rounds In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.. The clock does not reset or stop between exercises. […]
“Bootcamp” Tire Flip Rope Slam Shoot Thru Climbing Wall/Box Overs Renegade Push Up Plank Hop Hip Band Goblet Squat Sledge Hammer 30:30, 20:20, 30:30, 20:20 Performance: “Bootcamp” Rope Slam Tire Flip Dips Elliptical Squats HRPU 3 Rounds 30:30, 30:30, 30:20
“Let’s Run” 50 Squats 50 Jump Ropes 50 Full Crunches Sprints for 30 min (read more – it is more complex than it seems) Results from 1.17.12 How to do it: Start by performing 50 reps of the 3 exercises followed by a 50 meter Sprint. Then decrease to 45 reps of each exercise […]
“AMAP” (as many as possible of Thrusters) With 4 minutes on the clock perform 20 KB Swings (45/30) 10 SDHP (95/65) AMAP Thrusters with the time left rest 4 minutes 4 rounds total Performance “2RFT” 5 Sprints (60 yards) 40 Squats 30 Full Crunches 20 HRPU 10 TRX Rows Post Results
“5RFT” 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Source: Crossfit.com
“AMRAP” 30 minutes of 40 HRPU 30 Front Squat (95/65) 40 Full Crunch *3 Sets of 50 weighted jump ropes interspersed through workout
“Bootcamp” Rope Slam Plank Bear Crawl Dumbbell Thruster Step Ups Full Crunch Sumo Squat Full Crunch Split Squats Tire Flip 30:30, 30:20, 30:20, 20:20
“Shuttle Run” Station 4: Wall Balls Station 3: Shuttle Run Station 2: HRPU Station 1: Plank
“Tabata Sprint” KB Press/Sprint Box Jump/Sprint Shoot Thru/Sprint Rope Slam/Sprint Pull up or TRX Row/Sprint Overhead Stationary Lunge/Sprint Crunch Pass to Wall/Sprint Knee to Ball/Sprint
“For Time” 12 minutes on the clock 100 Double Unders 63 HRPU 36 Front Squats 50 Double Unders 42 HRPU 21 Front Squats 25 Double Unders 21 HRPU AMAP Front Squat until time is up
“5RFT” 5 Shoot Thru’s (there/back =1) 10 Lateral PVC Burpees 20 PVC Dips Post Results
“For Time” Ascending Ladder 1-2-3-4-5-6-7-8-9-10 Push Press KB Swing Front Squat Then “4RFT” 50 Double Unders/100 Singles 10 Lateral Bar Burpees 50 Mountain Climbers (left/right =1)
“EMOM” Every Minute on the Minute Ladder 2 Muscle Ups, 2 Tire Flips rest until the minute is up 3 MU, 3 Flips same 4 MU, 4 Flips, same 5 MU, 4 Flips 4 MU, 4 Flips 3 MU, 3 Flips 2 MU, 2 Flips 7 minutes in total
“Bootcamp” 3 Set Challenge Rope Slam Farmers Carry (70,50,45) Elliptical Partner Med Ball Crunch Slam (12/10) Wall Ball (20/10) TRX Row Sledge Hammer Box Jumps Partner Push Ups Tire Flips 3 Rounds, 60:40 3 Set Challenge Results
“For Time” Ascending Ladder 1-2-3-4-5-6-7-8-9-10 Push Press (115/75) KB Swing (70/55) Post Results
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