3 RDS for time
40 good mornings
40 situps
or Hopper Deck Card Joker
Fight Gone Bad
3 rds of 1 min. at each station
row
wallballs
sdlhp
box jumps
push press
score the totral number of reps(calories) per exercise per round. Total rds. for final score.
5 rds for time
Row 500m
run 400m
or Hopper Deck Card 6 of Hearts
Tabata You Gotta Be Kidding Me
4 consecutive Tabatas. Thats 8 sets of 20 second of work followed by 10 seconds of rest for each of the following: wallballs, pullups, squats, sdlhp. Score by total number of reps.
Max reps in 20 min.
12 push press
12 squats
12 cal. row
or Hopper Deck Card Joker
Filthy Fifty
for time
50 each of box jumps,jumping pullups,kb swings, walking lunges, knees to elbows, push press, back extensions, wallballs, burpees, double unders
5 min. on each station, rest 3 min between each station. Count your reps total up for your score.
wallballs
box jumps
burpees
squats
or Hopper Deck Card 10 of Clubs
for time
100 burpees
8oom run
3 man team
300 reps of
kb swings kbsdlhp kb snatch
no more than 20 reps after 15 pushups (any kind)
rest and wait your turn again
8oom run
3 man team
300 reps of
kb swings kbsdlhp kb snatch
no more than 20 reps after 15 pushups (any kind)
rest and wait your turn again
AMRAP in 12 min.
12 box jumps
12 thrusters
or Hopper Deck Card Jack of Hearts
Randy
75 reps for time
75# power snatch
AMRAP in 12 min.
12 box jumps
12 thrusters
or Hopper Deck Card Jack of Hearts
Randy
75 reps for time
75# power snatch
4 rds for time
row 400m
30 situps
15 deadlifts
or Hopper Deck Card 5 of Diamonds
CrossFit Total
back squat- press- deadlift
score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.
warm up each movement immediately before your attempt
for time
1 mile run
50o jump ropes 50 squats
400 jump ropes 40 push ups
300 jump ropes 30 kb swings
200 jump ropes 20 situps
100 jump ropes 10 pullups
or Hopper Deck Card 4 of Hearts
10-20-30 reps for timeof:
slam ball
walking lunges
overhead squats