CrossFit 1.0 A. Three sets, not for time, of: Fixed or Ring Dips x 5-7 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Under Practice x 45-60 seconds B. Three rounds for time of: 20 Kettlebel Swings 15 Pull-Ups 400 Meter Run CrossFit 2.0 A. Three sets, not for time, of: Bar Muscle-Ups x 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps B. Three rounds for time of: 20 Kettlebel Swings (24/16 kg) 15 Pull-Ups 400 Meter Run *Courtesy of...
As a team of two complete 5,000 meter row in 500 meter increments. One partner rows while the other partner completes as many rounds and reps of FRAN: 21-15-9 reps of Thrusters and Pullups. Switching every 500 meter row and picking up at the round and rep your partner ended on. Workout time capped at 28 min. The 5K row will be scored separate from the rounds of Fran. Giving you two scores, winner being team with best average score. *Courtesy of Pete Deiwert
CrossFit 1.0 A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Half Turkish Get-Ups x 3 reps each arm Rest 45 seconds B. Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings Push-Ups Pull-Ups CrossFit 2.0 A. Five sets of: Power Clean x 3-5 reps Rest 2 minutes B. Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (70/55) Push-Ups Pull-Ups
CrossFit 1.0 & 2.0 A. Four sets of: Halting Front Squats x 4-6 reps @ 31X1 Rest 2-3 minutes B. Three sets of: Against a 3-minute running clock, complete: 500 Meter Row Dumbbell Ground to Overhead x max reps Rest 3 minutes between sets *Courtesy of CrossFit Invictus
CrossFit 1.0 & 2.0 NUTRITION CHALLENGE BENCHMARK WOD “JACKIE” For Time: 1000 meter row 50 Thrusters, 45lbs 30 Pull-Ups *We will perform this WOD in CrossFit Open Style where you will judge and be judged – you will need to meet the points of performance or you will receive a no-rep. **Make sure you post your score in BOTH ZenPlanner and on the Whiteboard. For those on the Challenge, if you fail to record score in ZenPlanner – you will not receive the points for this p...
CrossFit 1.0 & 2.0 A. Back Squat 5 Sets of 5 reps @ 30×0 B. For Time: 20 Thrusters (95/65) 20 SDHP 20 Shoulder to Overhead 20 Overhead Squats 20 Front Squats *Every Minute you must stop where you are and perform 4 burpees
CrossFit 1.0 A. Three sets of: Push Press x 6-8 reps Rest 60 seconds Overhead Walking Lunge x 20 steps Rest 60 seconds B. Every minute, on the minute, for 15 minutes: 1st min – Row 150 Meters 2nd min – Wall Climbs 3rd min – Double-Unders x 30 reps CrossFit 2.0 A. Four sets of: Push Press x 3-5 reps Rest 2-3 minutes B. Every minute, on the minute, for 15 minutes: 1st min – Row 150 Meters 2nd min – Handstand Push-Ups x 10 reps 3rd min – Double-Unders x 30 reps