11
10
2019
CrossFit OPEN 20.1
8 Ground-to-overheads 43/30 10 Bar-facing Burpees 10 Rounds for time
10
10
2019
Devils Wall
7 Devils Presses (17.5/15 kg.) 14 Wall Balls (9/5 kg.) AMRAP 10 min. Straight into: 400-m Farmers Carry
09
10
2019
10-70 Chipper
10 Wall Climbs 20 Box Round-the-Worlds 30 Parallette Pass-throughs 40 Pull-ups 50 Box Jump Overs (60/50 cm.) 60 Hip Extensions 70 Double-unders
08
10
2019
24-12-6
24-12-6 Deadlifts (60/40 kg.) Hang Power Cleans Row or Bike for Cal.
06
10
2019
Team of 2 – Bear Crawl
In Partners: 100-m Bear Crawl 12 Alt. MB Weighted Pistols (9/5 kg.) 12 Hurdle Jumps 12 MB Bear Hug Squats (9/5 kg.) 5 rounds
05
10
2019
Barbell Carry Row
100-m Barbell Carry (3/4 BW) 250-m Row 200-m Barbell Carry 500-m Row AMRAP 20 min.
04
10
2019
Lumberjack 20
20 Deadlifts (125/85 kg.) Run 400 m 20 KB Swings (32/24 kg) Run 400 m 20 Overhead Squats (50/30kg.) Run 400 m 20 Burpees Run 400 m 20 Chest-to-Bar Pull-ups Run 400 m 20 Box jumps (60/50 cm.) Run 400 m 20 DB Squat Cleans...
03
10
2019
HSPU in 3min.
25 HSPU In what is left of 3 min., perform KB Walking Lunges (24/16 kg). 20 Strict HSPU In what is left of 3 min., perform KB Walking Lunges (24/16 kg) 15 Plate HSPU (2×20kg., 1×20 kg.) In what is left of 3 min., perform...
01
10
2019
Move 30 sec. -Static 30 sec. – Rest 30 sec. 3 Rounds
30 sec. Air Squats 30 sec. Squat Hold 30 sec. Rest 3 rounds 30 sec. Push-ups 30 sec. Plank 30 sec. Rest 3 rounds 30 sec. MB Sit-ups (9/5 kg.) 30 sec. MB Hollow Hold 30 sec. Rest 3 rounds
30
09
2019
40-40-400 with Dumbbells
40 DB Squat Cleans (17.5/10 kg.) 40 DB Shoulder-to-Overhead 400-m Run
28
09
2019
Eight Pack
1-10 Over-unders 10-1 Deadlifts (80/60 kg.) 5 Barbell Roll-outs between each set.
26
09
2019
Fun little Chipper
30 DB Slams (12.5/7.5 kg.) 20 Toes-to-Bars 400-m Run 20 Bar Muscle-ups 400-m Run 20 Toes-to-Bars 30 DB Slams
25
09
2019
Hang Squat Lift
6 Hang Squat Snatches (50/35 kg.) 7 Hang Squat Cleans 8 Split Jerks AMRAP 24 min.
24
09
2019
Weighted Pull-ups Day
9-15-18 Weighted Pull-ups (10/5 kg.) Calorie Row
23
09
2019
Jumps Step-ups Walk 2 Rounds
40 Box Jumps (76/60 cm.) 20 DB Box Step Overs (17.5/10 kg.) 10 Box Round-the-Worlds 2 Rounds
21
09
2019
16-12-8 of Wall ball Ring Dips Shoulder to overhead
16 Wall Balls (9/5 kg.) 12 Ring Dips 8 Shoulder-to-Overhead (50/25 kg.) 5 Rounds
20
09
2019
Runs and Skips
In the first 5 min., perform: Run 400 m 100 Double-unders In the second 5 min., perform: Run 300 m 75 Double-unders 30 KB Swings (24/16 kg) In the third 5 min., perform: Run 200 m 50 Double-unders 20 KB Swings 8 Wall Cli...