Jacked Frost

2 Person Team

WOD 1:

Find 1RM Partner Dead-Lift

(10 Minute Cap)

WOD 2:

"Sister Sister"

150 Wall Balls 20/14

While partner A is performing Karen, Partner B is completing rounds of Cindy. Alternate every minute until Karen is complete. (10 Minute Cap)

WOD 3:

"Faded Elizabeth"

42-30-18

Power Cleans 155/100

150-130-100

Double Unders

Nasty Girls

"Nasty Girls"

3 Rounds

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

Ride the Lightning

AMRAP 9 Minutes

21 Burpees over Barbell

15 Deadlifts 135/95

9 Pull-Ups

 

Bullet With Butterly Wings

AMRAP 3 Minutes

Row 500m

Max Burpees over Barbell

Rest 3 Minutes

AMRAP 3 Minutes

500m Row

Max Overhead Squat 95/65

Rest 3 Minutes

AMRAP 3 Minutes

Row 500m

Max Pull-Ups

Folsom Prison

Overhead Squat

2-10-2-10

 

9-15-21

Overhead Squat 95/65

Chest to Bar Pull-Ups

Nancy

5 Rounds

Run 400m

15 Overhead Squats 95/65

Black Bird

Jerk

1-1-1-1-1-1-1

 

4 Rounds

12 Burpees, Lateral

8 Push Jerks 155/105

The Veteran

5 Cycles

3 Minute AMRAP

3 Power Snatch 135/95

6 Toes to Bar

9 Air Squats

Rest 1 Minute between Cycles.

Tabata

Tabata

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

 

Tabata Row (Calories)

Rest 1 Minute

Air Squat

Rest 1 Minute

Pull-Up

Rest 1 Minute

Push-up

Rest 1 Minute

AbMat Sit-Ups

Pain Storm

Pain Storm XIX

AMRAP 45 Minutes

5 Dead-Lifts 95/65

5 Squat Cleans 95/65

5 Front Squats 95/65

5 Push Press 95/65

5 Back Squats 95/65

Delilah

Complete 3 Cycles of:

5 Minute AMRAP

9 Sumo Deadlift High Pull 95/65

15 Toes to Bar

21 Burpees

Rest 1 Minute

11.3

AMRAP 5 Minutes

Squat Clean 165/110

Jerk 165/110

Page 1 of 125

Start
Prev
1

Try Us

 Nov   December 2016   Jan

SMTWTFS
   1  2  3
  4  5  6  7  8  910
11121314151617
18192021222324
25262728293031
Julianna Walker Willis Technology

Reebok Crossfit Nano 2.0

 

 

 

Latest Comments

Forging Elite Websites