17 amrap
With a partner
15 slam balls
10 pushups
5 wall balls
One partner does work other partner does 300m row. Switch when row is completed.
17 amrap
With a partner
15 slam balls
10 pushups
5 wall balls
One partner does work other partner does 300m row. Switch when row is completed.
800m Run
20 AMRAP
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
This Saturday 2 ARFC teams are competing at the Valentine’s Massacre Competition at Elite Crossfit in Selma! Come out and support if you can.
For 3 Minutes: One partner rows, one does push-up. When the coach says Green light, one partner rows for max meters while the other does push-ups. Stop at red light.
SWITCH
3 more minutes.
Lets see who can get the most combined meters and pushups as a team!
With a partner for time
21-15-9
Partner Ab Mat situps with Med Ball (20/14)
Partner Deadlifts (305/255)
into
9-15-21
Synchronized Hanging Knee Raises
Partner Deadlifts
Rest 3 minutes
300 DU
One works one dead hangs from bar during DU
This Saturday 2 ARFC teams are competing at the Valentine’s Massacre Competition at Elite Crossfit in Selma! Come out and support if you can.
15 sec Fast Feet (Football Chatter)
15 sec Butt Kickers
15 sec hold at bottom of squat
9 Air Squats
10 Trunk Twists
10 Push-ups
15 sec Fast Feet
15 sec Butt kickers
10 Jump Squats
400m Run
3 Rounds:
AMRAP 5:
15 Bar Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike
Rest 5 Minutes
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Build to heavy set of 5
2 Rounds
5 Inch Worms
5 Snatch Grip (Behind the head) press
5 Snatch Grip (Behind the head) Press in a Quarter Squat
5 Snatch Grip (Behind the head) Sots Press
5 Jumping Squats with Barbell on back
5 Ninja Squats on right side
5 Ninja Squats on left side
5 Muscle Snatch from the Hang
5 Snatch of the day
This is a Squat Snatch.
Take 20-25 minutes to work to a heavy for the day or just work on the form.
15 min AMRAP:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
11 EMOM
1 Clean and Jerk
If you are new to this, just work on form.
If you have been around a while, here are some percentages to work on:
Minute 1-3 @ 50%,
Minute 4-6 @ 65%
Minute 7-9 @ 75%,
Minute 10-11 @ 85% – 90%
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
With a partner for time:
Cash In: 100 ab Mat sit-ups
Double “DT”
10 Rounds
12 DL
9 Hang Cleans
6 Push Jerks
Cash out: 100 ab Mat sit-ups
One works one rests
On the 90 seconds x 5
6 AMRAP
6 power clean 95/65
4 pull-ups
2 min rest
5 AMRAP
6 thrusters
4 c2b
2 min rest
4 AMRAP
6 power snatch
4 HSPU
3 Sets: :30 Seconds On, :30 Seconds Off – GHD Sit-Ups
2 Sets: :30 Seconds On, :30 Seconds Off – Hip Extensions
1 Set: 1:00 On – Flutter Kicks
2 rounds
50m forward jog
50m backwards jog
10 jumping squats
5 inch worms
20 sec handstand hold
8 min EMOM
Power Snatch + Snatch Balance + High Hang Snatch
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
3 Rounds
200m Run
20 sec handstand hold
30 single unders
30 backward single unders
Tempo Back Squat
5 Sets of 2 reps
7 Second Negative, 3 Second Pause in Bottom
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
30 Double Unders After Each Round
*15 min CAP
