Oct08

10.08.2018

“Country Mile” For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80)CrossFitUSA wpadmin@radiusonline.com

Oct07

10.07.2018

“Monster Mash” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53/35 2 Rope Climbs, 15 ft. 2 Rounds for time of: 50 Wall Ball Shots, 20/14 10 Bar Muscle-ups 21-15-9 reps for time of: Power Clean, 95/65 Push Press, 95/65 *Rest 5 minutes between workouts.

Oct06

10.06.2018

Sat Oct 6 – “Sasquatch” 8/11 Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 reps: Weight 1 – 95/65 Weight 2 – 115/80 Weight 3 – 135/95 Weight 4 – 155/105 Weight 

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Oct05

10.05.2018

Fri Oct 5 – “Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14)

Oct04

10.04.2018

Thurs Oct 4 – “Paul Bunyan” AMRAP 15: 60 Double Unders 30/21 Calorie Bike 15 Deadlifts (225/155)

Oct03

10.03.2018

Wed Oct 3 – “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Oct02

10.02.2018

Tues Oct 2 – “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups *rest 4 minutes* AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar *rest 4 minutes* AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups

Oct01

10.01.2018

Mon Oct 1 – “Thin Air” Back squat 3 sets of 5 4 Rounds: 40 Air Squats 30 Sit-ups 20/15 Calorie Bike

Sep29

09.29.2018

Sat Sept 29 – “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Continuous 400 Meter Run with Wreck Bag (70/50)

Sep28

09.28.2018

Fri Sept 28 – “Captain Insano” Deadlift Heavy set of 10 3 Rounds: 20 Deadlifts (155/105) 20/14 Calorie Bike 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 20/14 Calorie Bike