January 25, 2022 – CrossFit for Health
A. STRENGTH
Strict Press (Build a Heavy Load)
5-5-3-3-1-1 << 1RM
Rest 1-3 Minutes Between Sets.Scoring: Not Scored
B. Square Up
4 Rounds For Time:
400 Meter Run or 500 Meter Row
8 BB Strict Press (135/115)
12 BB Front Rack Reverse Lunge (Same Weight)Scoring: Not Scored
January 24, 2022 – CrossFit for Health
A. Strength
Back Squat :
3 Reps @ 60%
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
Rest 1-2 Minutes Between Sets.Scoring: Not Scored
B. Three Strikes
AMRAP 12:
3 Dumbbell Front Squats (50/35)'s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)'s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)'s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24"/20")
…
[Continue To Add 3 Reps Each Round]
*Score = Rounds + RepsScoring: Not Scored
January 22, 2022 – CrossFit for Health
A. “HELEN MEETS GRACE”
In a Team of 2 , Complete For Time :
3 Rounds of:
400 meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Then, complete:
30 Clean-and-Jerks (135/95 lb)Scoring: Not Scored
January 21, 2022 – CrossFit for Health
A. Alternating Sets: Alternating Kettlebell Goblet Cossack Squat, Single Leg Deadlift
4 sets, for quality, of:
A1. 20-16 Alternating Kettlebell Goblet Cossack SquatsA2. 8 Single Leg Deadlifts
B. TMP (MOD) :
21 Rounds for Time, with Buy In and Cash Out:
Buy In:
– 100 Mountain Climbers
Then:
– 5 Burpees
– 10 Push-Ups
– 15 Air Squats
Cash Out:
– 100 Mountain Climbers
January 20, 2022 – CrossFit for Health
A. “TIGGER” 😛
On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
AbMat Sit-Ups
In Remaining Time Max Wall Ball (20/14)Scoring: Not Scored
January 19, 2022 – CrossFit for Health
A. Strength
Clean (Deep Squat) :
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%Scoring: Not Scored
B. “MARSTON”
AMRAP 20:
1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees
*Score = Rounds + RepsScoring: Not Scored
January 18, 2022 – CrossFit for Health
A. STRENGTH
Strict Press : All Sets Based Off 1RM Strict Press
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%Scoring: Not Scored
B. “BOUNCER”
For Time:
100 Double Unders
800m Run or 2,000 Meter Bike or 1,000m Row
100 Single Arm Dumbbell Front Rack Reverse Lunges
800m Run or 2,000 Meter Bike or 1,000m Row
100 Double UndersScoring: Not Scored
January 17, 2022 – CrossFit for Health
A. STRENGTH
Back Squat :
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 70%
Rest 1-2 Minutes Between Sets.Scoring: Not Scored
B. "ONLY FRANS"
For Time:
15-12-9:
Thrusters (95/65)
Strict Pull Ups
[Rest 2 Minutes]
12-9-6:
Thrusters (115/85)
Kipping Pull Ups
[Rest 2 Minutes]
9-6-3:
Thrusters (135/95)
Burpee Pull Ups
*Score = Time it takes to complete the workoutScoring: Not Scored
January 15, 2022 – CrossFit for Health
A. “HAIR OF THE DOG”
[Team of 2]
For Time:
100 Synchro AbMat Sit Ups
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
30 Alternating Dumbbell Plank Rows
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
30 Alternating Dumbbell Plank Rows
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
100 Synchro AbMat Sit Ups
*Score = Time it takes athletes’ team to complete the workout.
Time Cap = 30 MinutesScoring: Not Scored