A Premier CrossFit and Training Facility in Westminster, Colorado
If 3 peacocks lay 5 eggs in 8 days, how many peacocks will lay 29 eggs in 76 days?
200 m Run/skip/shuffle
6 Samson stretch
10 passthrough
pushup pyramid
6 strict pullup
6 strict dip
For Time:
200m run
50 air squat
400m run
50 push up
800m run
50 jumping lunge
400m run
50 ring dip
200m run
50 pull up
“A Roll of the Dice”
In teams of 4 or 5
24 Minute AMRAP
Di #1 = Movement
Di # 2 & 3 = Reps
1 – KB Swings (53/35)
2 – Pull-Ups
3 – Shoot Throughs
4 – Sit-Ups
5 – Single Arm DB Thrusters (50/35)
6 – Toes 2 Bar
2 rounds
100m Row
6 Samson Complex
5 strict pullup
6 Cossach squat
6 goblet stretch
5 strict pullup
20 Rounds For Time
5 DB Goblets Squats @ 50% BW
5 Strict Pull Ups
Compare to 12/22/16.
2 Rounds
100 m sprint on rower
12 walking lunge
5 strict pullup
:30 air assault
1 Pull Up Complex
22 DB Snatch (53/35#)
22 S.A. O.H.W.L (50/35#)
2 Pull Up Complex
16 DB Snatch (53/35#)
16 S.A. O.H.W.L (50/35#)
3 Pull Up Complex
10 DB Snatch (53/35#)
10 S.A. O.H.W.L (50/35#)
* Pull Up Complex
1 Toes 2 Bar
1 Pull Up
1 Bar Muscle Up
30 Double Under
Shoulder Circuit
60s Hand Stand Hold
7 Push Up
7 Pull Up
Met Con #1
5 HSPU
10 Double Under
10 Ring Dip
20 Double Under
15 Push Up
30 Double Under
(8 Min Time Cap)
1:1 singles
For Time:
10-1 Pull Up
1-10 Burpee + KBS (53/35)
(10 Min Time Cap)
ex. set of 5 = 1 Burpee + 1 KB Swing x 5
4 Rounds Warm Up Pace
100M Run
5 Push Up
5 Pull Up
5 Sit Up
5 Squat
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
“You cannot swim for new horizons until you have courage to lose sight of the shore.” ― William Faulkner
200M Run/butt kick/high knee
10 Passthrough
9 Strict Pull Up
8 Samson/Hip
7 KB Swing
6 Kipping K2E
5 Coach Led Bar Thruster
“Misery”
21-18-15-12-9-6-3 Of:
Walking lunges
Thruster (95/65#)
Pull-ups
Knees 2 elbows
Tabata Air Assault
“Everyone thinks of changing the world, but no one thinks of changing himself.” ― Leo Tolstoy
800M Run/Skip
Shoulder Circuit
10 – 4c mountain climber
5 Reps of each movement
“The Don”
For time:
66 Deadlifts, (110/75#)
66 Box jump, (24/20″)
66 Kettlebell swings, (53/35#)
66 Knees 2 Elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (55/45#)
66 Wall ball (20/14#)
66 Burpees
66 Double-unders
“A smile is an inexpensive way to change your looks.” – Charles Gord
400M Run
Shoulder Circuit
Warm Up Game of TAG!
*If tagged, perform 3 reps to get back into the game.
– wall ball
– box jump
– burpee
– pull up
25 Min AMRAP Of:
200M Run
7 Wall Ball (30/20#)
8 Box jump (30″)
9 Burpee
10 Pull Up
