Sunday

 

Sunday

 Every 3 minutes mutes x7 rounds 

          12 wallballs

       35 dubs 

   3 powercleans

———-

Friday

 

Thursday

 

Monday

 

Sunday

 

Or New York Minute

EMOM switching w/partner

          100 wallballs 

          100 KB swings

          100 Deadlifts

          200 sit ups

12 days of CrossFit

 

12 days of CrossFit

1. Deadlift

2. Hang power cleans 

3. Push press

4. DB snatches 

5. Burpees

6. Goblet squats

7. KB swings

8. Wallballs

9. Overhead sit-ups 

10. Jump squats

11. Slamballs

12. Pulls on machine ( row/ski)

* BAR= 75/55#

Thursday

      

Sunday

 Strength: Box squats

Conditioning: E2MOM - 20:00

       5 Deadlifts 

       10 Burpees

       15 Wallballs 

Closer : ANNIE

50-40-30-20-10

Dubs

Sit ups

Saturday

 

Sub row for bike = 1850 meters ❄️

Thursday

 

Sunday

 

 Closer: 30-20-10

DB snatches

Wallballs

EMOM: 12 sit ups

Saturday

 

Thursday results

 

Thursday

 

Sunday

 

Or the Chief

Partner Wod

       NEW YORK MINUTE

100 Burpees

125 Back extensions 

150 Hang power cleans

200 Sit ups

* partners switch every minute

Friday results

 

10 sit ups btw rounds + wallballs 

Friday

 

Tuesday

 

       AMRAP-20

5 Deadlifts

10 TTB

15 Wallballs

Sunday results

 

Sunday

 Another option:

E3MOM

     75 DUBS

     15 KB SWINGS

     MAX DEADLIFTS (heavy)

     Rest 1 minute

* continue until you have reached 70 deadlifts

Saturday

 

Thursday

From HQ

Sunday

 

Sunday

From CrossFit Southie

 Strength: 8 minutes to find heaviest weight of the following complex.

     1 clean

     1 front squat

     1 shoulder to overhead 

     1 hang squat clean

     1 shoulder to overhead 

Metcon (pick one)

     

Saturday

 Conditioning: AMRAP-20

5 Powercleans (115/155)

10 burpees 

15 wallballs

 EMOM-12

Min 1- 12 goblet squats

Min 2- 6 powercleans (135/95)

Min 3- 50 dubs

Finisher: partner row 1600 meters

Non-rowing partner hold BB (115/75)

Rx- front rack hold

Scaled- deadlift hold

Thursday

—————————————-

FINISHER 

Wednesday

 

Chad

 

Sunday

 

Saturday

 

Thursday

        AMRAP-12

12 Deadlifts 

25 DUBS

12 Wallballs

Sunday

 

——————-

Saturday