WORKOUT (16 min) 3 rounds for time: 20 KB deadlift (1x 70/53) 15 Russian KB swing (70/53) 10 American KB swing (70/53) 5 suitcase carry (70/53) *16 min cap (Score: Time) STRENGTH (8 min) 5 sets of: 1 min on/:30 sec off… back rack hold *building each set (Score: Weight)
Come join us at Compound CrossFit on Saturday, April 29th at 9AM to complete the Manion WOD. Dedicated to 1stLt Travis Manion, USMC, the Travis Manion WOD (Workout Of the Day) is designed to bring veterans, families of the fallen and the TMF community together to honor our fallen heroes. CrossFit boxes, GORUCK clubs, and […]
ACCESSORY (12 min) 12 min EMOM: Min 1: 4-8 toe-to-ring Min 2: 4-8 hip extension Min 3: 10-20 banded march WORKOUT (12 min) 12 min AMRAP: 5 shuttle run 5 toe-to-bar 5 shuttle run 10 toe-to-bar …5/15, 5/20, 5/25, etc. (Score: Rounds/Reps)
RETEST (20 min) 1-rep max front squat (Score: Weight) WORKOUT (9 min) “Karen” For time: 150 wall ball (20/14) *9 min cap (Score: Time)
STRENGTH (10 min) 10 min EMOM: 1 clean & jerk *building each rep (Score: Weight) WORKOUT (18 min) 18 min AMRAP: 1 clean & jerk (205/140) 30/20 cal row 1 clean & jerk (205/140) 3 rope climb (Score: Rounds/Reps)
ACCESSORY (8 min) 8 min EMOM: Min 1: prone IYWT drill Min 2: 12-16 DB see-saw strict press WORKOUT (14 min) 4 rounds for time: 12 DB squat (2x 35/20) 12 handstand push-up 200m run *14 min cap (Score: Time)
ACCESSORY (8 min) Every :30 sec for 16 sets: Odd: 1-3 muscle ups (bar or ring) Even: 5-10 Russian KB swing (70/53) (For Quality: No Score) WORKOUT (15 min) 15 min AMRAP: 40 box jump over (24”/20”) 30 ring row 20 deadlift (185/125) 10 chest-to-bar pull-up *RX+ option: Ring row ➜ pull-up DL (185/125) ➜ […]
STRENGTH (11 min) Every :90 sec for 7 sets: 2 tempo/pause front squats (12×1) *aim for around 70-80%+ across all sets *2 sec pause in the bottom (Score: Weight) WORKOUT (14 min) 3 rounds of… 4 min AMRAP: 8 front rack lunge 12/8 cal bike *1 min rest between AMRAPs *pick up where left off […]
RETEST (20 min) 1-rep max push press (Score: Weight) WORKOUT (7 min) For time: 21-15-9 Power clean (135/95) Shoulder to overhead(135/95) *7 min cap (Score: Time)
SKILL (10 min) Jump rope practice WORKOUT (16 min) 16 min AMRAP: 500/400m row 32 double under 8 DB up-down (2x 50/35) (Score: Rounds/Reps)
RETEST (25 min) 1-rep max power snatch (Score: Weight) WORKOUT (6 min) 6 min EMOM: Min 1: wallball (20/14) Min 2: burpee Min 3: slamball (30/20) (Score: Total Reps)
ACCESSORY (8 min) 2x “Reverse Tabata”… L-sit holds *16 rounds of :10 on/:20 off (For Quality: No Score) WORKOUT (20 min) 20 min AMRAP: 10 shuttle run (50-ft) 10 inverted burpee 50 flutter kick (Score: Rounds/Reps)