A. STRENGTH
Front Squat for load:
#1: 10 reps
[15:00]Scoring: Not Scored
B. "Bergeron Beep Test"
On the Minute For Max Rounds:
7 Thrusters (75/55)
7 Burpees
7 Pull-ups Scoring: Not Scored
A. STRENGTH
B. "Bergeron Beep Test"
April 1, 2023 – CrossFit for Health
A. STRENGTH
On the Minute x 10:
2 Power Cleans @ 70%Scoring: Not Scored
B. “Macho Mile”
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
Scoring: Not Scored
March 30, 2023 – CrossFit for Health
A. "Wilson"
For Time:
1k-800-600-400-200 Meter Run
50-40-30-20-10 Wallballs (20/14)
[20:00]Scoring: Not Scored
B. After Wod
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold
Rest As Needed Between SetsScoring: Not Scored
March 29, 2023 – CrossFit for Health
A. Strength
Bench Press for load: [15:00]
#1: 5 repsScoring: Not Scored
B. "Albacore"
For Time:
800 Meter Row + 80 AbMat Sit-ups
500 Meter Row + 50 Push-ups
300 Meter Row + 30 Toes to Bar
Time Cap: 15 Minutes
**Run 600-400-200 / Bike 1600-1000-600
Scoring: Not Scored
March 28, 2023 – CrossFit for Health
A. Strength
Clean and Jerk : [13:00]
Build to a heavy single
Scoring: Not Scored
B. "Kinda"
10-9-8-7-6-5-4-3-2-1:
Deadlifts (225/155)
Dumbbell Hang Power Cleans (50/35)'s
Strict Handstand Push-ups Scoring: Not Scored
March 27, 2023 – CrossFit for Health
A. Strength
Overhead Squat
On the 2:00 x 7 Sets:
5-5-3-3-1-1-1
– Start at 85% of your 1RM power snatch and build from there.Scoring: Not Scored
B. "Fighting Words"
3 Rounds For Total Reps:
1 Minute Chest to Bar Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest
Barbell: (75/55) Scoring: Not Scored
March 25, 2023 – CrossFit for Health
A. WOD
For Time :
800 Meter Run, 40 Box Jumps (30"/24")
600 Meter Run, 30 Power Cleans (135/95)
400 Meter Run, 20 Strict Pull-ups
[25:00]Scoring: Not Scored
B. 4 MINUTE AB WORKOUT
20 On/10 Off :
– Mountain Climbers
– Crunch
– Straight Leg Sit Up
– Alt. V Ups
x2Scoring: Not Scored
March 24, 2023 – CrossFit for Health
A. STRENGTH
Thruster for load:
#1: 5 reps
[15:00]Scoring: Not Scored
B. "Rust Bucket"
AMRAP 15:
21 AbMat Sit-ups
15 Push-ups
9 Thrusters (95/65)
Scoring: Not Scored
March 22, 2023 – CrossFit for Health
A. Jerk Complex
Build to a Heavy:
1 Push Jerk
1 Split JerkScoring: Not Scored
B. "Duck, Duck, Goose"
2 Rounds For Time:
400 Meter Run
21 Push Jerks (135/95)
120 Double Unders
Time Cap: 15 MinutesScoring: Not Scored
March 21, 2023 – CrossFit for Health
A. Clean Complex
(EMOM 10:00)
On the Minute x 10 Sets:
1 Power Clean
1 Hang Squat CleanScoring: Not Scored
B. "Lead Foot"
AMRAP 4:
400 Meter Run
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
300 Meter Run
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
200 Meter Run
15 Burpees
15 Pull-upsScoring: Not Scored