Month: April 2016

Ab work!

In teams of 2, complete as many rounds and reps as possible in 30 minutes of:

50 thrusters (95/65 lb.)

50 power cleans (95/65 lb.)

50 toes-to-bars

50 burpee box jump-overs (24/20 in.)

Row 1,000 m

One partner works at a time. Teams can divide up the work however they choose.

Monster-mash mascot?

Monster Mash

As many rounds and reps as possible in 5 minutes of:
10 clusters (55/35 lb.)
5 handstand push-ups

Rest 10 minutes

As many rounds and reps as possible in 5 minutes of:
30 pull-ups
Max wall-ball shots (20/14 lb., 10/9 ft.)

Rest 10 minutes

As many rounds and reps as possible in 5 minutes of:
8 power snatches (95/65 lb.)
8 bar-facing burpees

CrossFit 204_press_SM20 overhead squats (95/65 lb.)

5 muscle-ups/chest-to-bar pull-up + push-ups/ring row + push-ups

20 shoulders-to-overheads (135/95 lb.)

5 muscle-ups/chest-to-bar pull-up + push-ups/ring row + push-ups

20 deadlifts (185/135 lb.)

5 muscle-ups/chest-to-bar pull-up + push-ups/ring row + push-ups

20 box jump-overs (24/20 in.)

5 muscle-ups/chest-to-bar pull-up + push-ups/ring row + push-ups

20 push-ups

5 muscle-ups/chest-to-bar pull-up + push-ups/ring row + push-ups

20 burpees

5 muscle-ups/chest-to-bar pull-up + push-ups/ring row + push-ups