Community. Coaching. Caring. Since 2009.
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: AbMat Sit-ups and DeadliftsFor time:
50 AbMat Sit-ups
10 Deadlifts (275#/185#)
40 AbMat Sit-ups
8 Deadlifts
30 AbMat Sit-ups
6 Deadlifts
20 AbMat Sit-ups
4 Deadlifts
10 AbMat Sit-ups
2 Deadlifts
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
TKComplete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70#/53#)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com
1 Power Clean, pick load
Every 1 min for 8 mins.
Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-barsComplete as many rounds as possible in 10 mins of:
5 Power Cleans (205#/135#)
10 Toes-to-bars
* Rest 3 min. then complete Pt. 2
5 rounds for time of:
35 Double Unders
Run 200m
Front Racked Alternating Reverse Lunge 8-8-8Front Racked Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 8 total (4 each leg). Clean from floor.
Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
10 Burpees
15 Wall Balls (20#/14#)
Weighted Ring Dip 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted strict dips or unweighted kipping x 2
4 RFT: Run, Handstand Push Ups and Rope Climbs4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs, 15 ft
Every 2 mins for 12 mins do:
1 Squat Snatch + 1 Overhead Squat, pick load
5 rounds for time of:
9 Deadlifts (135#/95#)
6 Hang Power Snatches (135#/95#)
3 Overhead Squats (135#/95#)
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under LadderFor time:
10 Deadlifts (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double Unders
40 Kettlebell Swings
30 Box Jumps
20 Pull-ups
10 Deadlifts
The New Games Format: Everything We Know So Far + Who’s Most Affected
Back Squat 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, of:
Air Squat
Push-up (hand release)
Row (calories)
AbMat Sit-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Total reps each round
10 mins to establish a 1 rep max each of:
Deadlift + Hang Clean + Hang Clean & Jerk
Log heaviest successful complex for each athlete (1 lb = 1 rep).
Chipper: Row, Handstand Walks, Single Dumbbell Hang Clean & Jerks and K2EFor time:
25 Row Calories
Handstand Walk, 25 ft
40 Single Dumbbell Hang Clean & Jerks (50#/35#)
25 Knees-to-elbows
Handstand Walk, 25 ft
25 Knees-to-elbows
40 Single Dumbbell Hang Clean & Jerks
Handstand Walk, 25 ft
25 Row Calories
* Alternate DB HC&J however you want but must do 20 reps total each arm on each round
