Category Archives: crossfit government island

Monday the 7th

I.
3 Rounds
5 Rocky Pull-ups
10 Sit Ups
10 Band Pulls

II.
Find 2RM Bench Press

III.
AMRAP (27)
800m Row
21 Overhead Squat 95/65#
21 Pull Ups

IV.
4 Rounds
15 Cleans 155/115#
15 Toes to Bar
Rest :60

V.
3 Rounds ( NFT)
45s Weighted Plank
10 Around the Worlds
100m Farmer’s Carry

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, endurance, fitness, Power Lifting, strength & conditioning, Test Day, WOD

Thursday the 3rd

I.
3 Rounds (NFT)
10 Cross-Overs
15 UB DUs
7 DB Rows (each arm)

II.
Find 3RM Sumo Deadlift
NO BOUNCE

III.
3 Rounds
5 Stand-ups (25#)
15 Burpees
20 Dumbbell Snatch 50/35# (alternate arm every 5 reps)

IV.
2 Rounds
49 Double Unders
14 Clean and Jerk 135/95#
Rest 2:00
2 Rounds
35 Double Unders
7 Clean and Jerk

V.
3 Rounds (NFT)
60s Plank Hold
5 Strict T2B
10 Reverse Curls

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Filed under 3 Rounds, accessory work, crossfit, crossfit government island, interval training, Power Lifting, strength & conditioning, Test Day, WOD

Friday the 28th

I. 3 Rounds (NFT)
100m Row
10 Banded Good Mornings
5 Box Jumps 24/20″
 
II.
Sumo Deadlift
10×3 @ 70% of 3RM
 
III.
“Eva”
5 Rounds
Run 800m
30 KB Swings 70/53#
30 Pull Ups
 
IV.
4 Rounds
5 Power Cleans 185/145/105#
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest :90
 
V. 3 Rounds (NFT)
10 Dumbbell OHS (5 each)
50s Hollow Hold
10 Scorpions

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Filed under 3 Rounds, accessory work, benchmark, crossfit, crossfit government island, endurance, fitness, interval training, Power Lifting, strength & conditioning, WOD

Wednesday the 18th

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Banded Good Mornings
35s Weighted Plank

II.
Box Squat
10×2 @ 55-75%

III.
AMRAP (12)
7 Push Press 165/115#
14 Box Jump Overs 24/20″
14 Calorie Row

IV.
3 Rounds
Run 1 Mile
Rest 4:00

V.
3 Rounds (NFT)
2:00 Muscle-up Work/MU Progression Work
10 Lateral Raises
14 GHD Hip Extensions

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Filed under 3 Rounds, accessory work, amrap, crossfit government island, endurance, Power Lifting, strength & conditioning, WOD

Wednesday the 12th

 

I.
3 Rounds (NFT)
7 Seated Good Mornings
10 Hip Circle Squats
40s Plank Hold

II.
Box Squat
6×3 @ 80%+

III.
7 Rounds
10 Overhead Walking Lunge Steps (95/45/25#)
10 Burpees

IV.
5 Rounds
Run 200m
Rest :60

V.
3 Rounds (NFT)
35s Seated Wall Brace
10 Hammer Rows (per arm)
5 Box Jumps (31/24″)

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, Power Lifting, strength & conditioning, WOD