Thursday 9/1/20…Pogo Stick

Group 1

21-15-9

Deadlift 85/60kg

Box Jump 30/24

Swap

Group 2

1 Minute Assault bike Sprint @ 100%

2 Minutes Rest

X 5 sets

Tuesday 9/7/19…Magic Bullet

AMRAP 30 mins:
15/12 Assault Bike Calories
5 Strict Pull-ups
Row 250/200 m
5 Strict Pull-ups
Ski Erg, 250/200 m
5 Strict Pull-ups

Friday 09/11/18…FGB Style

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3 rounds, 1 min per station, of:
Deadlift, 120/80 kg
Assault Bike Calories
AbMat Sit-up
Ski Erg Calories
Max Distance Handstand Walk

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Monday Madness 29/10/18

crossfit-gams
On a continuous clock:
15-12-9 reps, for time of:
Row Calories
Power Snatch, 42.5/30 kg
then
15-12-9 reps, for time of:
Assault Bike Calories
Clean & Jerk, 42.5/30 kg

Hot and spicy 03/10/18

download
As many reps as possible in 5 mins of:
Strict Handstand Push-up

For time:
50/35 Assault Bike Calories
100 Double Unders
Run With Medicine Ball, 10/6 kg, 800 m
100 Double Unders
50/35 Assault Bike Calories

Run, bike, lift 29/08/18

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As many reps as possible in 4 mins of:
Run, 400 m
20/15 Assault Bike Calories
Max Rep Power Snatch, 35/25 kg

As many reps as possible in 4 mins of:
Run, 400 m
18/12 Assault Bike Calories
Max Rep Power Snatch, 42.5/30 kg

As many reps as possible in 4 mins of:
Run, 400 m
15/10 Assault Bike Calories
Max Rep Power Snatch, 52.5/35 kg

Rest 3 mins between each AMrep

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