forss

7/9 A. Complete as many rounds and reps as possible in 15 minutes of: 12 Kettlebell Swings (32/24 kg) 6 Strict Pull-Ups 6 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Four rounds for time of: 400 Meter Run 12 Pull-Ups 12 Dumbbell/Kettlebell Push Press (22,5/15 kg)   8/9 […]

31/8 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ […]

24/8 With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (52/35 kg) 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Thrusters (222,5/15 kg) 20:00 – 75 Box Jump Overs  25:00 – 800 Meter Run 25/8 A. Every 2 […]

17/8 Five rounds for time of: 400 Meter Run 30 Wall Ball Shots (9/6 kg) 20 Kettlebell Swings (24/16 kg) 18/8 A. Take 20 minutes to build to today’s 1-RM Push Press B. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols […]

V 33  10/8 Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 30 Shoulder to Overhead (52/34 kg) 20 Toes to Bar 500 Meter Row 11/8 A. Back Squat *Set 1 – 5 reps @ 75% of 1-RM Back Squat *Set 2 – 3 reps @ 80% *Set 3 – […]

V 32 3/8 In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Devil’s Presses (22.5/15 kg DBs) Station 3 – 300/250 Meter Row Station 4 – 30 Kettlebell Swings […]

27/7 A. Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. B. Complete as many rounds and reps as possible in 12 minutes of: 12 Ground to Overhead (52/34 kg) 12 Front Squats (52/34 kg) 12 Box […]

20/7 A. “Jackie” For time: Row 1000 Meters 50 Thrusters (20/15 kg) 30 Pull-Ups Rest until relatively recovered, and then… B. Three sets of: Bulgarian Split Squats x 8 reps @ 30X1 immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 Rest 90 seconds between legs. Use two KBs for the […]

13/7 A. Four sets of: Deadlift x 4-6 reps @ 30X1 Rest 20 seconds Tall Box Jumps x 10 reps Rest 3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (102/70 kg) 10 Burpees Over the Barbell 14/7 A. Every 2 minutes, for 16 minutes […]

6/7 “CrossFit Games Open Event 18.1” Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-to-Bar 10 Single-Arm Dumbbell Hang Clean & Jerks (25/15 kg DB) 14/12 Calorie Row 7/7 A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – […]