Tuesday 8-3-24
For time:
10 wall walks
1000/800 m row
10 wall walks
Category: Uncategorized
Monday 9-2-24
**10:00 AM only
“Laredo”
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
Sunday 9-1-24
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (35/53 lb)
50 double-KB push presses
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge
Saturday 8-31-24
** Monday for Labor Day, we will have one class at 10:00 am.
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans 155/105
Friday 8-30-24
For time:
30 Russian KB swings 53/35
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
Thursday 8-29-24
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots 20/14
Wednesday 8-28-24
21-15-9
Hang power snatches 11575
Box jumps 24/20
Tuesday 8-27-24
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
Monday 8-26-24
“CrossFit total”
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Sunday 8-25-24
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.