Category Archives: crossfit

Wednesday the 20th

I.
3 RDS (NFT)
10 scorpions
10 jumping squats
100m run

II.
Strict press/push press
3-3-3 Strict press @75%
3-3-3 Push press @ 75%

III.
AMRAP (12)
20 box jumps
20 kettle bell swings 53/35
20 sit-ups
20 push-ups

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Filed under amrap, crossfit, crossfit government island, crossfit military, fitness, metcon, strength & conditioning

Tuesday the 20th


I. 3 RDS (NFT)
10 sit-ups
10 good mornings (empty bar)
10 burpees

II.
Back Squat 
5-5-4-3-2-2
Increasing weight to 95%

III.
For time
50 cal row
40 toes-to-bar
30 wall ball shots 20/14#
20 cleans 135/95#
10 pull-ups
5 GHD sit-ups

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Filed under chipper, coast guard crossfit, crossfit, crossfit military

Friday the 16th

jamie-handstand-walk

I. 3rds (NFT)

10 Burpees

20 Hollow Rocks

15 Air Squats

II. Front Squat 3RM   

III. AMRAP (16)

10 Power Clean 135/85#

20 V-Ups

20 KBS 53/35#

20′ Handstand Walk/10 Shoulder Touches

20 2-count Russian twists

200 Meter Run

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Friday the 16th

jamie-handstand-walk

I. 3rds (NFT)

10 Burpees

20 Hollow Rocks

15 Air Squats

II. Front Squat 3RM   

III. AMRAP (16)

10 Power Clean 135/85#

20 V-Ups

20 KBS 53/35#

20′ Handstand Walk/10 Shoulder Touches

20 2-count Russian twists

200 Meter Run

 

 

 

6 Handstand Push-ups

 

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Wednesday the 14th

IMG_1180

I. 3rds (NFT)

Row 400 meters
10 Push-ups
3 Bear Complex with Empty Bar

II. Alternate Bench Press, Dead Lift  5 x 5 @ 70-80% 

III. AMRAP (14) For each exercise, start with 2 reps, then add 2 onto each round

2 Chest to Bar Pull-ups (4, 6, 8, 10, etc…)

2 Thrusters (95/65#) (4, 6, 8, etc…)

2 T2B

2 Burpee Box Jumps

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Filed under crossfit