Team sprints! TEAM: 5 KB Swings (35-53/53-70#) 10 Wall Ball Shots (10-14/14-20#) 15 AbMat Sit Ups * Partner 1 completes a full round immediately followed by Partner 2, then both will rest for 1:30 before going again * Complete as many sprint rounds as possible in 35 minutes with
Team vs. Team! We will divide the class into two equal teams and go at it for 9 different challenges… WORKOUT: #1 – Tire flip and run relay for 3:00 #2,3&4 – Jump rope challenge for 5:00 #5 – Cardio relay for 12:00 #6,7&8 – Jump rope challenge
Crazy cardio day π WORKOUT: In teams of 2, working just 1 at a time: 2000m Row (1000m each) 1600m Run (800m each) 1500m Ski or 2.0 Mile Bike (Halves) 800 Single Unders (200 each) (45:00 AMRAP)
Team… Muscle Endurance! WORKOUT: In groups of 2, working just 1 partner at a time at any given time perform: 80/100 Ring Rows 80/100 Hand Release Push Ups 100 AbMat REVERSE Crunches 100 Walking Lunges * Perform as many rounds and reps as possible in 20 minutes… Can
Team intervals… Push the pace a little more on these! TEAM: In groups of 2, working just 1 at a time at any given time: Partner 1 – 400m Run Partner 2 – 400m Run (Once P1 gets back) REST 2:00 (Both partners) Partner 1 – 30 Burpees Partner
Team lactic acid clearance training?? π TEAM: In groups of 2: 2000m Row or Ski or 2.0 Mile Bike (Done in halves… 1000m/1.0 miles) 1.0 Mile Run (Done in halves… 800m) 2000m Ski or 2.0 Bike or 2000m Row (Done in quarters… 500m/.5 bike) 1.0 Mile Run (Done in
Team intervals! TEAM: In groups of 2, working 1 person at a time and full, FAST rounds every time perform: 5 Chest 2 Bar Pull Ups (Chin Above or Jumping Chest 2 Bar) 10 Med Ball Thrusters (20-25/30-40#) 100m Run * Partner 1 will complete ONE full rounds, immediately
Crossfit Poker is back! TEAM: In teams of two, using a standard 52 card poker deck world through as many cards in 20 minutes as you can with the following exercise assignments: Hearts – Knees 2 Elbows Diamonds – KB Swings (26-35/44-70) Spades – Burpees Clubs – KB Sumo
Team Main Site… Almost π TEAM: In teams of 2: 20 Hand Release Push Ups (Switch every 5 reps) 30 AbMat Sit Ups (Switch every 10 reps) 40 Walking Lunge Steps (Switch every 10 steps) 50 Ring Rows (Switch every 5 reps) (25:00 AMRAP) Keep all work sets
Team aerobic! π Keep the proper pacing on this one and resist the urge to take sets out too fast because you have a partner working with you… TEAM: In groups of 2: 3000m Row / 3.0 mile Bike or 2500m Ski 200 Burpee Box Jump OVERS (20/24″)
Team Saturday! TEAM: In groups of 2, completing full rounds each time before switching partners complete: 10 Box Step OVERS (20/24″) 10 Ring Rows 10 Calories on any cardio piece 10 AbMat Sit Ups * Scale down to 8s or 6s in order to keep things faster, if needed
Team RVB! TEAM: In teams of 2, sharing the workload as listed: “RVB” 5 Burpee Box Overs (Can use hands)(24/30″)(EACH PARTNER) 19 STRICT Chest 2 Bar Pull Ups (Scale to strict chin, partner assisted or ring rows)(SHARED) 2014′ of Loaded Carries (60-70/100+# of loading using KB/DB, Sandbags, Med Balls,
Team! WORKOUT: 2000m Row/Ski, 1600m Run OR 2.5 Mile Bike 100 Burpees 1600m Run, 2.5 Mile Bike OR 2000m Row/Ski 100 Ring Rows 2.5 Mile Bike, 2000m Row OR 1600m Run (35:00 to complete) Must do 200m Row/Ski, 100m Runs OR .25 Mile Bikes before switching… Must
Almost forgot! :$ TEAM: In groups of 2 working for 20 minutes and only 1 at a time: 50 Med Ball Slams (20-25/30-40#) 100 Doubles (200 Singles) 5 Wall Walks (12″ off wall) 100 Doubles (200 Singles) 50 Ring Rows (Tough Angle) 100 Doubles (200 Singles) 5 Wall Walks
Team! WORKOUT: In groups of 2, working only 1 at a time perform: “Swinging Michael” 1000m Row/Ski or 1.25 Mile Bike 50 Russian KB Swings (35-44/53-70#) 50 AbMat Sit Ups * 3 rounds for time * (25:00 cutoff) “Michael” was CrossFit’s second hero WOD (after “JT“) in honor
Check us out at 10am! TEAM WORKOUT: In groups of 2, complete the following working one person at a time: 200 Double Unders (400 Singles) 50 Wall Ball Shots (14/20#) 100 Calories on the Bike/Ski/Row 50 Med Ball Slams (25-30/30-40#) 100 Calories on the Row/Ski/Bike 50 Wall Ball Shots
Team! Honoring Kevin’s 30th BD! π TEAM: In teams of 2: 4 Rope Climbs (Share between partners) 13 Wall Ball Shots (14/20#)(EACH Partner) 30 Calories on the Bike, Row or Ski (Shared between partners) * 1988 second AMRAP π (33:08 on the clock) POST YOUR TOTAL ROUNDS AND
Team fun! TEAM: “Hundy Fundy” π 100 Calories on Row/Bike/Ski (Sets of 20) 100 Burpees (Sets of 10) 100 Ring Rows (Sets of 10) 100 Burpees (Sets of 10) 100 Calories on Row/Bike/Ski (Sets of 20) (30:00 only!) Who can finish this??
Last open recovery day! TEAM: In groups of 2-3 depending on class sizes: 1500m Row or 1.5 Mile Bike or 1200m Ski 50-100 AbMat Sit Ups 1200m Ski or 1.5 Mile Bike or 1500m Row 50-100 Med Ball Slams (25-30/30-40#) (25:00 cutoff) Pick your number of Slams/Sit Ups
Team and some recovery work for 18.4! TEAM: 5000m Row or 6.2 Mile Bike * Every 4:00 on the clock perform a 1:00 Hollow Hold, Side Bridge Hold (:30ea side) OR Front Plank Hold as a team at the same time (this DOESN’T include the start of the workout)
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