27 MAY 2017
Teams of 3
100 Calorie Row
Run 200m
100 Burpees
Run 200m
100 Power Cleans
Run 200m
100 Toes to Bar
Run 200m
100 Push Jerks
Run 200m
100 Burpees
Run 200m
100 Calorie Row
26 MAY 2017
4 Rounds
21/15 Calorie Bike
18 Wall balls 20/14#
15 Kettlebell Swings 53/35#
12 Burpees
25 MAY 2017
LAUREN
Run 400m
5 Bar Muscle Ups
Run 200m
15 OH Squats 95/65#
400m Run
30 Sit-ups
400m Run
15 OH Squats
Run 200m
5 Bar Muscle Ups
*Sub Pull-ups or Ring Rows and Dips
Compare scores: http://www.crossfitbigrock.com/2016/05/
24 MAY 2017
Fran
21-15-9
Thrusters 95/65#
Pull-ups
Sweat Class
6 RFT
200m Row
15 Push-ups
15 Sit-ups
15 DB Push Press
100m Sprint
Rest 1 minutes after each round
23 MAY 2017
Christine
3 Rounds
500m Row
12 Deadlifts – Bodyweight
21 Box Jumps
Compare times here:
Sweat Class
15 Minute EMOM
1- Box Jump Overs
2- Russian KBS
3- Pull-ups
4- Wall Balls
5- Rest
Rest 3 minutes
3 Rounds
200m Row
10 Burpees
22 MAY 2017
3 Rounds of “Cindy”
12 Clean and Jerks 135/95#
2 Rounds of “Cindy”
9 Clean and Jerks 135/95#
1 Round of “Cindy”
6 Clean and Jerks 135/95#
1 Round of “Cindy” is
5 Pull-ups
10 Push-ups
15 Squats
Sweat Class
Same as above with DB’s for Hang Power C and J’s
20 MAY 2017
Team of 2
100 Wall Balls 20/14#
80 Pull-ups
80 Slam Balls
60 HR Push-ups
60 Hang Squat Cleans 115/75#
40 Burpees
40 Shoulder to OH 115/75#
Run 400m together
* One Partner working at a time.
19 MAY 2017
Strength
Strict Press
5-4-3-2-1
Conditioning
Team of 2
10 RFT
10 Double Unders
4 TNG Snatches
6 HSPU
8 Toes to Bar
Sweat Class
Conditioning WOD
