CFE:
Movement of the Week: DB thrusters
Tabatas:
Double unders (3×1)
HR push-ups
KBS (53/35)
Sit-ups
Cal row
CrossFit:
For Time:
50/35 Calorie Assault Bike (500m run)
125 Double-Unders (2×1)
2k Row
125 Double-Unders (2×1)
50/35 Calorie Assault Bike (500m run)
CFE:
Short Intervals:
10m EMOM
150m run
2min rest
800m run
2min rest
8min EMOM
150m run
Then 4 rds:
10 DB Bulgarian split squat (each)
10 DB overhead strict press
8-10 strict pull-ups/negatives
–CrossFit –
Strength:
One rep max back squat
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)
–Midline–
Not For Time:
Accumulate 75 Hollow Rocks
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:
