A. STRENGTH
5 Sets:
1 Power Clean
1 Hang Squat Clean (Knee)Scoring: Weight (higher is better)
B. Metcon
5 Rounds For Time:
– 60 Double Unders
– 9 Hang Power Cleans (155/105)
– 10 Sit Ups
[Time Cap 25 Mins]Scoring: Not Scored
A. STRENGTH
B. Metcon
October 10, 2022 – CrossFit for Health
A. STRENGTH : "Bench Pyramid"
10-6-4-4-4-6-10 :
Bench Press
*Score = (Round 4)Scoring: Not Scored
B. WOD
21-15-9 For Time :
DB Bench Presses (50/35's)
Chest to Bars
Scoring: Not Scored
October 9, 2022 – CrossFit for Health
A. PART A
AMRAP 4 x 3 Rounds
– 8 Barbell Ground to Overhead (95/65)
– 10 Lateral Burpee Over the Bar
Rest 4 minutes between each AMRAP.Scoring: Not Scored
B. PART B
EMOM 10 :
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping SwingsScoring: Not Scored
October 8, 2022 – CrossFit for Health
A. "Me, Myself & I"
5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-upsScoring: Not Scored
October 8, 2022 – CrossFit for Health
A. PART A
AMRAP 4 x 3 Rounds
– 8 Barbell Ground to Overhead (95/65)
– 10 Lateral Burpee Over the Bar
Rest 4 minutes between each AMRAP.Scoring: Not Scored
B. PART B
EMOM 10 :
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping SwingsScoring: Not Scored
October 7, 2022 – CrossFit for Health
A. STRENGTH
Build to Heavy Single : CLUSTER
[12 Minute Cap]Scoring: Not Scored
B. “DUTCH VS. SPEAL”
For Time :
10 Thrusters (135/95 lb)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double UndersScoring: Not Scored
October 6, 2022 – CrossFit for Health
A. STRENGTH
Build to a Heavy Set : Deadlift 10-8-6-4-2
[10 Minute Cap]Scoring: Not Scored
B. WOD
For Time [18 Minute Cap]:
1 Reverse Burpee
1 Deadlift (155/105)
1 Weight Plate Sit Up(25/10)
2 Reverse Burpee
2 Deadlifts (155/105)
2 Weight Plate Sit Up
…
10 Reverse Burpee
10 Deadlifts (155/105)
10 Weight Plate Sit Up
*Score = Time it takes to complete the workout
https://www.youtube.com/watch?v=rBLLfvmNIIsScoring: Not Scored
October 5, 2022 – CrossFit for Health
A. "Popeye"
For Time:
200 Meter Double Dumbbell Farmers Carry
60/48 Calorie Bike
30 Single Dumbbell Box Step-Ups
60/48 Calorie Bike
30 Single Dumbbell Box Step-Ups
60/48 Calorie Bike
200 Meter Double Dumbbell Farmers Carry
Dumbbells: 50/35
Box: (24″/20″)
Split the work, except both athletes farmer carry together.Scoring: Not Scored
B. AFTER CLASS
EMOM 10 (Alternating) :
5 Strict Pull-Ups
5 Strict DipsScoring: Not Scored
October 4, 2022 – CrossFit for Health
A. STRENGTH
Build to a Heavy Single : Strict Press
[10 Minute Cap]
*Score = Heaviest LoadScoring: Not Scored
B. "The Sweet Escape”
For Time:
15 Unbroken Clean & Jerks
1000m Run
12 Unbroken Clean & Jerks
1000m Run
9 Unbroken Clean & Jerks
1000m Run
[Every Break]:
5 Burpees
Barbell: (135/95)Scoring: Not Scored
October 3, 2022 – CrossFit for Health
A. STRENGTH
Front Squat (4X8)
4 Sets : 8 Reps @ 65-70% (RPE 6-7)
[12 Minute Cap]
*Score = Heaviest LoadScoring: Not Scored
B. "Home Plate"
AMRAP 7:
1,000/800m Row or 800m Run or 2000/1600m Bike
12 Front Squats (155/105)
Max Burpees Over the Bar
AMRAP 7:
1,000/800m Row or 800m Run or 2000/1600m Bike
12 Front Squats (155/105)
Max Burpee to a Target
AMRAP 7:
1,000/800m Row or 800m Run or 2000/1600m Bike
12 Front Squats (155/105)
Max Burpee Pull-upsScoring: Not Scored