Jump Rope Tabata
*No score or rules on style. Just warm-up!
As many reps as possible in 3 Minutes of:
Burpees
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Double Unders
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Calorie Row
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Wall Ball Shots (20/14)
Back Squats
5-5-5-5
*Do 2 warm-up sets; do main sets at 60-70% of 1RM.
Bench Press
5-5-5-5
*Do 2 warm-up sets; do main sets at 60-70% of 1RM.
5 Minute AMRAP:
10 Box Jumps (24/20)
15 Sit-ups
Open 18.1
20 Minute AMRAP:
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks (50/35)
14/12 Calorie Row
(See games.crossfit.com for full rules.)
Endurance WOD (7:45a)
“This is Sparta”
Complete 5 Rounds for Time:
10 Power Snatch (95/65)
10 Burpee Pull-ups
10 Thrusters (95/65)
10 Push-ups
10 Front Squats (95/65)
10 KB Swings (50/35)
Community WOD (10:00a)
16 Minute AMRAP:
8 Burpees
8 Wall Ball Shots
8 Push-ups
8 Goblet Squats
8 KB Swings
Complete for Time:
2000 meter Row
*Rest 3 minutes
1000 meter Row
*Rest 2 minutes
500 meter Row
5 Rounds for Double Unders:
With a 2 Minute Clock:
10 Toes to Bar
10 Russian KB Swings (70/50)
As many Double Unders as possible in remaining time.
*Rest 2 minutes
20 Minute AMRAP:
5 Chest to Bar Pull-ups
10 Push-ups
15 Calorie Row
20 Single-leg Squats, alternating legs
Tabata Barbell
Tabata Deadlift (185/130)
*Rest 2 minutes
Tabata Hang Power Clean (135/95)
*Rest 2 minutes
Tabata Front Squat (95/65)
*Rest 2 minutes
Tabata Push Press (65/45)
For Time:
10 Db Snatches, alternating arm (50/35)
15 Burpee Box Jump-overs (24/20)
20 Db Snatches
15 Burpee Box Jump-overs
30 Db Snatches
15 Burpee Box Jump-overs
40 Db Snatches
15 Burpee Box Jump-overs
50 Db Snatches
15 Burpee Box Jump-overs
*20 Minute Time Cap
(See games.crossfit.com for full rules.)
Endurance WOD (7:45a)
Complete 3 Rounds for Time:
400 meter Run
2 minute Plank
20 Burpees
400 meter Run
2 minute Wall Sit
20 Air Squats
(*Time cap = 45 minutes)
Community WOD (10:00a)
Complete 3 Rounds for Time:
200 meter Run
1 minute Plank
10 Burpees
200 meter Row
1 minute Wall Sit
10 Air Squats
(*Time cap = 22 minutes)