CFE:
For time:
1200m run
30 DB power snatch (50/35)
800m run
30 DB HC&J
600m run
30 DB front squat
800m run
30 push-ups
1200m run
30 pull-ups
CrossFit :
-Team of 3-
150 wall balls
90 hang power snatch 95/65
300m team run
120 wall balls
75 hang power snatch 95/65
400m team run
90 wall balls
60 hang power snatch 95/65
500m team run
*Seasons Beatings Oct 5 & 6*
Register to compete, volunteer or judge.
https://app.throwdowns.com/competitions/seasons-beatings-2019/
CFE:
Friday Funday!
5 rft:
30 cal row
25 abmat sit-ups
20 DB walking lunges (35/20)
15 KBS (53/35)
10 push-ups
5 CTB pull-ups
CrossFit:
Emom 10
Odd minute : 12 box jump overs
Even minute : 3 mu
Conditioning:
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees
CFE:
Thursday Intervals:
Long Intervals:
6 x 400m run, 100m recovery jog
Then: 4 rds
10 Sumo DB squat/bicep curl and press
16 alternating reverse lunge/1 arm row
10 bent over tricep extensions
CrossFit:
For time:
50 cal bike
Rest 2 min
50 bench press 135/85
Rest 2 min
400m farmers carry 70/53
Directly into
100 abmat sit ups
CFE:
10 rft:
10 wallballs (20/14)
8 box jumps (24/20)
6 ring dips
4 push-ups
200m run
CrossFit:
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
Bear = without dropping the bar:
CFE:
Short Intervals:
8 x 250m run, 1min rest
*keep each interval within 3-5 seconds
Then: 4 rds:
8 each open stance DB walking lunge
10 split stance DB RDL
And then: 4 rds:
20 pistons
5 each plate weighted wide/narrow push-ups (10 total)
CrossFit:
Gymnastics conditioning :
-6 min amrap-
1 Handstand Push-up
1 Pull-up
2 Handstand Push-up
2 Pull-ups
3 Handstand Push-up
3 Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
Conditioning:
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
CFE:
Movement of the Week: Med ball cleans
4 rft:
400m run
30 air squats
20 MBC (20/14)
10 push ball
CrossFit :
Conditioning:
2rft:
25 OHS (115/85)
Row 50/35 cal
Accessory:
3 rds:
15 hollow rocks
18 empty barbell good mornings
21 ghd sit ups (weighted abmat sit ups )
