For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lbs) 25 Back Extensions 30 Wall Ball Shots (20/14 lbs) 3 Rope Climbs (15ft)
Category Archives: More
Death By…Anything
For Max Rounds Completed 1 Rep in the first minute 2 Rep in the second minute 3 Rep in the third minute etc. Choose any movement the prescribed number of times each minute, until you can no longer complete the number of reps in under one minute. Score is the last full round completed.
Seven Deadly Sins
For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135 lbs)
Fight Gone Bad
3 Rounds, For Total Reps in 17 minutes 1 Minute Wall Balls (20/14 lbs) 1 Minute Sumo Deadlift High-Pulls (75/55 lbs) 1 Minute Box Jumps (20 in) 1 Minute Push Press (75/55 lbs) 1 Minute Row (1 Calorie = 1 Rep) 1 Minute Rest Perform 1 minute of work at each of the 5 stations. …
Lift Up Luke
As Many Reps as Possible (AMRAP) in 5 minutes 4 Power Cleans (155/105 lbs) 24 Double Unders 10 Pull-Ups
The Ghost
6 Rounds for Total Reps in 24 minutes 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest Score is total reps after all 6 rounds, but the spirit of the workout is to try for as many reps as possible of each exercise, not just total score.
Filthy Fifty
For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1.5/1 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions 50 Wall Balls (20/14 lbs) 50 Burpees 50 Double-Unders
Tabata Something Else
For Total Reps in 16 minutes Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups Tabata Air Squats Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last …
Hope
3 Rounds, For Total Reps in 17 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 Minute Box Jump (24/20 in) 1 Minute Thruster (75/55 lbs) 1 Minute Chest-to-Bar Pull-Ups 1 Minute Rest aka: “CrossFit for Hope” or “Hope for Cures”
CrossFit For Hope (aka: ‘Hope’)
3 Rounds, For Total Reps in 18 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 Minute Box Jump, 24/20 in 1 Minute Thruster, (75/55lbs) 1 Minute Chest-to-Bar Pull-Ups 1 Minute Rest “Hope” has the same format as “Fight Gone Bad.” In this workout, you move from each of five stations after a …