**Row**For Total Time:
Row 600m-500m-400m
300m-200m-100m
Rest As needed between sets
21-15-9
#225 Deadlift
25" Box Jump
**Muscle-Ups/Handstands**
3 Rounds Of 10 Muscle-Ups
Time Each Round
Rest As Needed Between Rounds
Practice Handstands
3 Rounds 4 Time
Run 1300m
100 BW Squat
21-15-9 Rounds 4 Time
#65 Ball BenchPress
#45 Virtual Shovel
Ring Pull-Ups
#135 Floor Wipers
**Partner Row & Ball**7 Rounds
Max Reps/Cals
You are Wall-Ball'n
While Your partner Rows 200m
Keep Switch'n
15 Seconds To Strap In
Tabata Max Reps:
Rounds = 4x 20 on 10 off x2:
Row (Calories)
KTE
GHD Back Ext
#44 KB Cleans
Body weight 1 arm plank rows
2 Person Teams For Time:
As A Team Do A Total Of:
100 Pull-Ups
200 BW Squats
100 Lunge Steps
Run 800m
Any Order, Any Combination
The #50 SandBag Cannot Touch
The Ground During The Workout
Max Rounds In 20 Minutes:
Run 100m
5 Burpees
5 #53 KB Swings
"The Bear":
5 rounds of
7 sets of the Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase weight each round
Weight cannot rest on ground
it is "touch and go"
You can rest between rounds.
**Row, GHD, Swing**
Max Reps (Calories)
3 Rounds
2 Minutes Work, 1 Minute Rest
#88 KB Swing
GHD Back Extension
Row
**Squat Cleans**
We'll be Working On Sqauat Cleans
6-5-4-3-2-2-1-1-1
**Row & Run**
For Time:
2 Rounds
Row 1000m
Run 1300m
**Heavy Singles**
CrossFit Denver @ 5:30pm Alternating
Max Effort Thruster Singles
Weighted Pull-Up Singles
8 Each
Rest As Needed
**Murph** For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 BW Squats
The pull-ups, push-ups & squats
can be mixed in any order and #
20 Seconds On 20 Seconds Off:
8 Rounds For Total Reps
Rest 1 Minute
Then Move To Next Exercise
#53 KB American Swing
#20 Wall Ball
Row (Calories)
#115 Floor Wipers
**Squats** Front & Back Squats
Heavy Triples
**Diane**
21-15-9 For Time
#225 Deadlift
Handstand Push-Ups
20 Minutes Max Burpees
One Burpee 1st minute
Two Burpees 2nd minute...
Try and get to 20 Burpees in 20 Minutes
Stop when minutes exceed burpee reps
We'll also do some kettlebell work
**Tabata**
8 Rounds Tabata Sets
Rest 1 minute between exercises
BW Squats
Row
#45 Push=Press
KTE
W.O.D.
**Cleans & Dips**
3 Rounds For Total Work Time
15 #135 Cleans
15 Ring Dips
Rest 3 Minutes Between Rounds
Max Rounds In 25 Minutes
50 Pull-Ups Then
#50 Sand Bag Carry 100m
12 BW Squats
Run 100m
12 Lunge Steps Repeat For 25 Minutes
Pull-Ups 1st Round Only
We'' be at washington park 150m just west of franklin & kentucky
3 Rounds For Total Running Time
Run 1 Mile
Walk 2 Minutes
Total Running Time = Score
**5 Rounds For Time**
20 #53 KB Swings:
20 GHD Back Extensions
Row 400m
Max Rounds In 20 Minutes Of:
4 #25 DB Thrusters
6 Alternating Lunge Steps
8 Sit-Ups
10 Push-Ups