5 Rounds for Time Run 200 meters 10 Air Squats 10 Push-ups
For Time: 100 Jumping Jacks 75 Air Squats 50 Push-ups 25 Burpees Goal: < 8 min.
AMRAP in 16 minutes 5 Pull-ups 100 meter Sprint 5 Air Squats 100 meter Sprint
3 Rounds for Time 21-15-9 Jump Squats Pull-ups
Inspired by Kai “The People’s Champion” Greene, Dynamic Arms is a classic bodybuilding style workout. All you are really doing is picking five movements for biceps and five movements for triceps, and then combining those movements intuitively to achieve intense muscle contraction. You’ll do five sets of each movement by starting light and adding weight … Read more
3 Rounds for Time: 21-15-9 Barbell Thruster Pull-ups M-95lbs/F-63lbs
For time: 40-30-20-10-10-20-30-40 Push-ups Sit-ups Run 400 meters (0.25 miles) between rounds. Goal: under 28 minutes
For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Goal: under 22 minutes You can break these up however you need to, for example, 10 rounds of 10 each or 4 rounds of 25 each, or just do them straight through. For an extra challenge put on a weight vest.
30 Alternating Dumbbell Clean & Jerk for Time M-75lbs/F-60lbs This workout is related to the “Grace” CrossFit Benchmark Workout.
30 Clean & Jerk for Time M-135lbs/F-95lbs