Push jerk 1 – 1 – 1 – 1 – 1. Rest 5 minutes Option A:- Complete as many rounds as possible in 10 minutes of: 10 Over head alternating lunges 20kg (10kg) 200m run Option B and C:- Complete as many rounds as possible in 10 minutes of: 10 Over head alternating lunges – [...]

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“Barbara” Option A: 5 rounds for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Option B:- scale exercises as required 5 rounds for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats. Option C:- scale exercises as required 3 rounds for time: 20 Pull ups 30 Push ups [...]

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Rest Day! Rest, Rest, Rest……. All of the educational clips we post can be found on the CFX forum. Pat Sherwood showing how he utilizes the zone…Post thoughts to comments.

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Option A: 15-12-9 for time: Thrusters 60kg (40kg) 50m sled drag with weights 40kg (20kg) Burpees 50m sled drag with weights 40kg (20kg) Option B: 15-12-9 for time: Thrusters – scale load as required 50m sled drag with weights 40kg (20kg) Burpees 50m sled drag with weights 40kg (20kg) Option C: 12- 9 – 6 [...]

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For time: Option A: 5 Rope climbs Run 200m 4 Rope climbs Run 400m 3 Rope climbs Run 600m 2 Rope Climbs Run 800m 1 Rope climb Option B:- scale rope climb as required to rope knees to elbows 5 Rope climbs – 20 v – KTE Run 200m 4 Rope climbs – 16 v [...]

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Cleans Option A: 1 – 1 – 1 – 1 – 1. Rest 3 minutes between lifts Option B: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between lifts Option C: 5 – 5 – 5 – 5 – 5. Rest 3 minutes between lifts Back Squats: Option A: 2 – [...]

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Rest Day! Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing. The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal. 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up [...]

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Front Squat 5 – 5 – 5 – 5 – 5. Rest 3 minutes between sets Rest 5 minutes Option A: 3 rounds of: Max reps in 1 minute for each exercise, rest 3 minutes between rounds. Box Jumps 60cm Double unders HSPU Option B: 3 rounds of: Max reps in 1 minute for each [...]

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“Nancy” Option A: 5 rounds for time of: Run 400m 15 OHS 45kg Option B: 5 rounds for time of: Run 400m 15 OHS – scale load as required Option c: 3 rounds for time of: Run 400m 15 OHS – scale load as required Post time to comments.

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Shoulder Press 5 – 5 – 5 – 5 – 5. Rest 90 seconds between sets Rest 5 minutes “Cindy” Complete as many rounds as possible in 20 minutes of: 5 Pull ups 10 Push ups 15 Squats If you cannot do a pull up or push up on the toes scale to a jumping [...]

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