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Crossfit Beyond Sport Blog

“Thrusters & Toes to Bar”

3 rounds for time of:

25 Thrusters, 65/35 lbs

25 Toes-to-bars

toes

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“Annie”

50-40-30-20-10 reps

for time of:

Double Under

AbMat Sit-up

du image

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“Deadlifts & Double Unders”

4 rounds for time of:

10 Deadlifts, 275/165 lbs

40 Double Unders

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“Barbara”

5 rounds, each round for time, of:

20 Pull-ups

30 Push-ups

40 Sit-up (abmat)s

50 Air Squats

Rest 3 mins between each round. Do not include your rest in the time

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jason fine“Jason Fine”

For time:

200 Double Unders

— then –

4 rounds of:

5 Muscle-ups

10 Front Squats, 155/105 lbs

15 Handstand Push-ups

20 Burpees

35 Minute Time Cap

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Partner Runs, Double Unders, Kettlebell Swings, Sumo Deadlift High-pulls, Burpees

Each team must accumulate:

200 double unders

75 Kettlebell swings 70#/53#

50 sumo Deadlift high pulls 95#/65#

50 burpees

One partner can be accumulating reps. The other partner must run 200m, then they trade spots and the other partner picks up where the first partner left off. This will continue until the team has accumulated all of their reps for each exercise. Post team time. For each exercise, post the number of reps you completed. Add your partner’s name in the notes section.

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Partner “Cindy”

Work with a partner.

Partner 1 completes as many rounds as possible of:

5 pull-ups

10 push-ups

15 squats

Meanwhile the partner 2 runs 400 meters. When the partner 2 finishes the run, the partners switch with partner 2 picking up where partner 1 left off in the Cindy AMRAP. Post total rounds of Cindy completed as a team.

Partner 2 runs with a med ball or sandbag.

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“Arnie”

For time:

21 Turkish Get-up, Right Arms, 2 pood

50 Kettlebell Swings, 2 pood

21 Kettlebell Overhead Squat

– left arms, 2 pood 50 Kettlebell Swings,

2 pood 21 Kettlebell Overhead Squat

– right arms, 2 pood 50 Kettlebell Swings,

2 pood 21 Turkish Get-up, Left Arms, 2 pood

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th

St. Patrick’s Revenge

17 Pushups

17 Situps

17 Box Jumps 24″ Box

17 Pullups

17 Thruster (65# men, 45# women)

17 Knee-to-elbows

17 Wall Ball Shots

17 Dips

17 Walking Lunge Steps (Left/Right=1)

17 Handstand Pushups

17 Double Unders or Tuck Jumps

17 Back Extensions

17 KB swings (1 pood)

17 Deadlifts (135# men, 95# women)

17 Squats

17 Push Press (65# men, 45# women)

17 Burpees

 

 

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Workout of the Day

Complete as many rounds as possible in 11 mins of:

200 Jump Rope (Singles)s

30 Air Squats

30 Sit-up (standard)s

30 Plank Ups

40 Lunges

40 Bicycles

40 Push-ups

50 Squat Jumps

50 Flutter Kicks

50 Mountain Climbers

100 Burpees

This is the Whole Life Challenge Baseline.  We are holding the Whole Life Challenge Finals at 9:00am.  You can do the WOD even if you are not doing the Whole Life Challenge.  Stay after and do WWW class too.

WLC

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