CrossFit Total
CrossFit Total: 3 x 1 rep attempts to find your 1RM on: – Back Squat – Shoulder Press – Deadlift * Add your 3 1RM of each lift for your CF Total.
CrossFit Total: 3 x 1 rep attempts to find your 1RM on: – Back Squat – Shoulder Press – Deadlift * Add your 3 1RM of each lift for your CF Total.
10K Run Edwin’s Bday WOD: – 5 Min AMRAP: 30 WB (20#/14#) 20 TTR * 1 min rest – 5 Min AMRAP: 30 Lunge Steps 20 Push-ups * 1 min rest – 5 Min AMRAP: 30 Abmat Sit-ups 20 DL (135#/95#) * 1 min rest 1993m Row
21 – 15 – 9 Front Squats (M@95#/W@65#) Burpee Box Jumps (M@30″/W@24″)
Stacey’s Bday WOD 5 Rounds for time of: – 86 Double-unders – 28 Abmat Sit-ups – 27 Monkey Bar Swings – 19 Sumo Deadlift High Pulls (M@75#/W@55#) *20 min time cap* HAPPY BIRTHDAY STACEY!!!
“Murph” – 1 Mile Run – 100 Pull-ups – 200 Push-ups – 300 Air Squats – 1 Mile Run * Break up the movements however you’d like.
5 Rounds for time of: – 5 Deadlifts (M@315#/W@205#) – 250m Row
Thruster 2RM 2 – 2 – 2 – 2 – 2 – 2 – 2
“Nasty Girls” 3 Rounds for time of: – 50 Air Squats – 7 Muscle-ups – 10 Hang Cleans (M@135#, W@95#)
“Cameron” – 50 Walking Lunge Steps – 25 Chest to Bar Pull-ups – 50 Box Jumps (24″/20″) – 25 Triple-unders – 50 Back Extensions – 25 Ring Dips – 50 Knees to Elbows – 25 Wallball “2-fer-1s” (20#/14#) – 50 Abmat Sit-ups – 5 Rope Climbs
AMRAP – 20 min – 5 Chest to Bar – 10 Ring Dips – 15 Air Squats