AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict chin ups   AMRAP 13 minutes 200m Run Double Under Ladder (20-40-60-80….   For Time: Mid Line Mania 60 Side Plank Raises (30/side) 50 Russian Twists 40 Toes Through Rings   Virtual 6am/4pm   AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict HSPU   AMRAP 13 minutes 30 Mountain Climbers Double Under Ladder (20-40-60-80….   For Time: Mid Line Mania 60 Side Plank Raises (30/side) 50 Russian Twists 40 Front Plank Marches  Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. AMRAP 12 Minutes 5 Power Snatch 115/83 10 HSPU 15 Burpee Over Bar Kim and Nikki training for regionals in 2012!! Virtual WOD: 7am, 12 Noon, 6pm a. Stiff Leg Deadlift 3×20 b. Bulgarian Split Squat 3×10-15 Then……. AMRAP 12 Minutes 5 Bodyweight Man Makers 10 KB Taters 15 Backward Weighted Lunges Fit4ALL-9am, Bring a Friend for Free AMRAP 10 Minutes- Cardio 20 Burpees 50 Double Unders AMRAP 10 Minutes-Core 20 Single Leg Alt V Ups 30 Side Plank Hip Raises (15 per side) 40 Sit Ups AMRAP 10 Minutes-Legs 10 Goblet Squats 20 Cossack Squats 30 Weighted Backward LungesRead more

AMRAP 10 Minutes- Cardio 20 Burpees 50 Double Unders AMRAP 10 Minutes-Core 20 Single Leg Alt V Ups 30 Second Side Plank per side 40 Sit Ups AMRAP 10 Minutes-Legs 10 Goblet Squats 20 Cossack Squats 30 Weighted Backward LungesRead more

RDL: 3 x 5 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   2 Rounds For Time 800m Run 35 Kb Swings, 70/53 12 Muscle ups = modify with 25 pulls/25 Pushes   Virtual (6am/4pm) Wall Sit: 3 x 1:00 SA High Pull: 3 x 10-12   Then…   Complete 3 Rounds of max reps 1 min max Box Jump or tuck 1 min DB Snatch 1 min max Bicycle Crunches 1 min DB Clean 1 min REST          Read more

EMOM 10 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…….. 3 Rounds- 2 Minute Bike Max Cal 2 Minute Max Squat Cleans 165/103 *Rest 2 Minutes between rounds Virtual WOD: 7am, 12 Noon, 6pm a. Cossack Squat to Strict Press 3×15-20 per side b. Chair Dip 3×15 (weighted if possible) Then….. AMRAP 14 Minutes 60 Double Unders 40 Cyclist Squats goblet squat style 20 Push Press per arm Fit4All-9am Crossfit Triathlon-Can be done straight through or broken up into rounds Row 3000m Run 2 Miles Bike 150/100 Cal      Read more