Front Squats: Find a 1 RM in 10 minutes
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With a partner P1 AMRAP 3 minutes:
5 burpee box overs
5 toes to bar(sub knee raises)
5 KB snatches per arm 53/35(beginners use dumbells)
P2 Rests
Then switch and P2 AMRAPs for 3 minutes while P1 Rests.
Complete a total of 5 rounds each.This is a 30 minute work out with a running clock.
St Patty’s Day Sweat Fit!!!Run 100M
17 air squats
Run 100M
17 clapping push ups
Run 100M
17 GHD sit ups (sub ab may sit-ups)
Run 100M
17 cal row
Run 100M
17 wall ball push press 30/20
Run 100M
17 DU
Run 100M
17 double KB deadlifts
Run 100
17 jumping pull ups
Rest 2 min
Repeat
Beginner Intermediate x 2 Advanced x 3
Finisher “Luck of the Irish”
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Fitness: EMOM 15 minutes: (3 rounds)
Minute 1:10 Single Leg KB Deadlifts Right 53/35
Minute 2 10 Single Leg KB Deadlifts Left 53/35
Minute 3 12-15 Dumbell Bench Press
Minute 4: 5-10 supine strict pull ups (add weight if 10 are easy)
Minute 5: 15 reverse crunches
Sport: With a partner alternate 10 rounds of:
1 Power Clean 155/105
2 Front Squats
4 Front Rack Reverse Lunges
5 CTB pull ups Complete a whole round before your partner goes. 1 person works at a time.
Everyone: CrossFit Jackie, 1 round for time: Row 1000M 50 thrusters 45/33 30 pull ups
Congratulations Laura Kahn on winning the Whole Life Challenge! Great job to everyone!
Today marks the last day of the Whole Life Challenge! Come in and re-test the workout that we did when the challenge began. Hang out after the workout for coffee and donuts.
8AM and 9AM:
“Christine”
500m row
21 box jumps
12 bodyweight deadlifts
Make sure to use the same height box you used the last time and the same movement. (Step ups or box jumps)
Sport: Hang squat clean, build to a tough single in 12 min.
Fitness:
front squat 8-10 reps + 5-6 Single arm rows HEAVY per arm rest 2 min x 3 +
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Four rounds for MAX REPS of
60 seconds of KBS 53/35
Rest 60 seconds
60 seconds of Hand Release Push Ups
Rest 60 seconds
60 seconds of Double Unders
Rest 60 seconds
60 seconds of Box Jump Overs
Rest 60 seconds.
Do this with a partner and when P1 works P2 rests then switch. Record total reps to the board.
Everyone:Bench Press work up to a heavy single in 12 minutes.
Fitness:
Run 400
20 sit ups
Run 400
15 DB GTO 35/25
X 3.
Sport:
CrossFit Nate:
AMRAP 20 minutes
2 Ring Muscle Ups
4 HSPU
8 KBS 70/53
Team WOD:
3 Rounds
40 OHS 95/65
50 Pull Ups
60 Box Jumps
70 Double Unders
400 m run (run together)
This is a two person team workout. One person works at a time. Run together.
P.S. Who's arms are behind Craig?
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