giugno 30, 2023
- 3 rounds for time with a partner:
- 10 rope ascent (I go you go)
- 200 double under
- 400-m med-ball carry (9/12 kg)
- – Break up the double-unders between partners
- and switch who carries the ball as needed.
- Time cap: 30 minutes
giugno 29, 2023
- CrossFit benchmark
- Hero WOD
- "MURPH"
- For Time
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
- Wear a Weight Vest (20/14 lb)
giugno 28, 2023
- three rounds for time:
- 6 strict handstand push-up
- 20 alternating hang DB power clean (15/22.5 kg)
- 12 handstand push-up
- 500/700 mt row/ski
- – Use a single DB.
- time cap: 22 minutes
giugno 27, 2023
- on a 22-minutes clock
- from 0 to 7:00
- amrap of:
- 7 chest-to-bar pull-up
- 20 double under
- rest two minutes
- from 9:00 to 16:00
- Amrap of:
- 7 hang-clean & jerk (30/43)
- rope climb, one ascent
- rest two minutes
- from 19:00 to 22:00
- max bar muscle-up
- cash-out:
- 20s work, 10s rest, ten rounds:
- odd: DB renegade row
- even: mountain climb
- (hands on dumbbells)
giugno 26, 2023
- EMoM for 12 minutes
- min. one: alternating Dumbbell single-leg squat
- (for load)
- min. two: 7 DB/KB push-press for load
- (use two dumbbells or kettlebells)
- min. 3: rest
- On a 16-minutes clock, for load:
- 10-8-6-4-2:
- Snatch
- Sets must be unbroken.
- both power and squat snatch are allowed
giugno 25, 2023
- EMoM for 20 minutes
- min. one: 15/12 calories on a rower
- min. two: max u.b. toes to bar
- min. three: 15 kettlebell american swing
- (16/24 kg)
- min. 4: rest
- For time:
- 50 front squat (40/60 kg)
- 50 bar-facing burpees
- time cap: 8 minutes
giugno 23, 2023
- EMoM 15 minutes:
- clean + jerk
- 1: 10 reps
- 2: 8 reps
- 3: 6 reps
- 4: rest
- repeat three more times
- (♂60 kg, ♀40 kg barbell)
- 12 rounds for distance:
- run 30 seconds
- rest 30 seconds
giugno 23, 2023
- Following a pattern of
- 30s work , one minute rest,
- eight rounds of:
- ring muscle-up for quality
- 6 rounds for time:
- 6 hang squat clean (48/70 kg)
- 9 chest-to-bar pull-up
- time cap: 12 minutes
giugno 22, 2023
- On a 25-minutes clock:
- min. 1 to 5: 1000/800 mt row
- min. 6 to 10: 80 box jump-over
- (50/60 cm)
- min. 11 to 15: 2500/1750 mt bike
- min. 16 to 20: 50 clean (40/60 kg)
- min. 21 to 25: 1 k run
giugno 21, 2023
- six rounds, every three minutes
- 1 overhead squat
- 2 snatch balance
- 10-9-8-7-6-5-4-3-2-1
- Reps for time:
- pull-up
- burpees
- time cap: 10 minutes
- (wear a vest if you have one)
giugno 20, 2023
- EMOM 18 minutes
- minute 1: 3 rope climb
- minute two: 12 DB lunges*
- (15/22.5 kg DBs)
- *DBs held as desired
- minute three: max plank on dumbbells
- For Time:
- 100 handstand push-up
- perform 20 crossover every time
- you break a set
- time cap: 10 minutes
giugno 19, 2023
- 6 set, every 150s
- 3 deadlift
- work @ 85%+ of 1RM
- Five rounds for time:
- 20 hand-release push-up
- 9-12-15-18-21
- hang clean & jerk
- (30/43 kg)
- time cap: 12 minutes