A. "Purdy Thirty"
5 Rounds For Time:
30/24 Cal Row or 24/18 Cal Bike or 400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")Scoring: Not Scored
A. "Purdy Thirty"
February 16, 2021 – CrossFit for Health
A. "9 to 5"
AMRAP 5:
12/9 Cal Bike or 15/12 Cal Row or 50 Double Unders
12 Chest to Bar Pull-ups
9 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
9/6 Cal Bike or 12/9 Cal Row or 40 Double Unders
9 Chest to Bar Pull-ups
6 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
6/3 Cal Bike or 9/6 Cal Row or 30 Double Unders
6 Chest to Bar Pull-ups
3 Front Squats (185/135)Scoring: Not Scored
February 15, 2021 – CrossFit for Health
A. Push Jerk
Build to Heavy TripleScoring: Not Scored
B. "Eighth Wonder"
8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell BurpeesScoring: Not Scored
February 13, 2021 – CrossFit for Health
A. Strict Nicole
AMRAP 20:
400 Meter Run or 500 Meter Row or 25/18 Cal Bike
Max Strict Pull-ups or Ring RowsScoring: Not Scored
B. Midline
Tabata [5 Rounds of :20 On + :10 Off]:
Hold Squat
Dead HangScoring: Not Scored
February 12, 2021 – CrossFit for Health
A. Strict Press
Every 2 Minutes x 6 Sets:
8-8-6-6-4-4Scoring: Not Scored
B. "Cinematic"
AMRAP 20:
5 Strict Press (95/65)
90' Farmers Carry (50's/35's)
15 Weighted AbMat Sit-upsScoring: Not Scored
February 11, 2021 – CrossFit for Health
A. “CIRCUS”
10 Rounds for Time
25 Double-Unders or 75 Single Unders
10 Slam Ball (30/20 lb)
5 Ring Dips or 10 Bench DipsScoring: Not Scored
February 10, 2021 – CrossFit for Health
A. CrossFit Hero WOD "ARNIE"
For Time :
21 Turkish Get-Up , Right Arm
50 Kettlebell Swings
21 Overhead Squats , Left Arm
50 Kettlebell Swings
21 Overhead Squats , Right Arm
50 Kettlebell Swings
21 Turkish Get-Up , Left Arm
Use a single Kettlebell or Dumbbell (50/35)
Scoring: Not Scored
February 9, 2021 – CrossFit for Health
A. "4th Down"
AMRAP 4:
24/18 Calorie Row or 18/14 Calorie Bike or 300 Meter Run
24 Alternating Dumbbell Snatches (50/35)
24 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row or 14/10 Calorie Bike or 200 Meter Run
18 Alternating Dumbbell Snatches
(50/35)
18 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row or 9/7 Calorie Bike or 4 Shuttle Run
12 Alternating Dumbbell Snatches (50/35)
12 Thrusters (75/55)Scoring: Not Scored
February 8, 2021 – CrossFit for Health
A. Deadlifts
On the 1:30 x 5 Sets:
3 Deadlifts
*Start Around ~60% 1RM & Build*Scoring: Not Scored
B. "Juke Box"
5 Rounds For Time:
15 Deadlifts (155/105)
12 Box Jump Overs (24"/20")
9 Front Squats (155/105)Scoring: Not Scored
February 6, 2021 – CrossFit for Health
A. WARMUP
1 Min :
Easy Row or Bike or Shutter Run
30 Sec :
Lying Down Calf Stretch
Hip Flexor stretch
90/90 Hip Mobility
Hip Rotation
Slow Air Squats
Frog Hops
https://www.youtube.com/watch?v=VoIEWe3UfCYScoring: Not Scored
B. Krampus
Tabata [6 Rounds of :20 On + :10 Off]:
Front Plank
Side Plank (Right)
Side Plank (Left)
Arch Hold
Hollow HoldScoring: Not Scored
C. "Fortitude"
Alternating On the Minute x 20 (10 Rounds):
Minute 1: Cal Row / Cal Bike / Round Shuttle Run
Minute 2: BurpeesScoring: Not Scored