April 29, 2017

CROSSFIT
Conditioning: For Time
Row/Thrusters
42 Row Calories
21 Thrusters, 115/85
36 Row Calories
18 Thrusters, 135/95
30 Row Calories
15 Thrusters, 155/105
24 Row Calories
12 Thrusters, 185/135
18 Row Calories
9 Thrusters, 205/145
*Must change your own weights

CROSSFIT 101
Conditioning: 4 Rounds for reps
1 Minute Burpees
1 Minute Goblet Squats
1 Minute Kettlebell Swings
1 Minute Box Jump Overs 24/20
1 Minute Rest
*Create a team of 4 based on weight/box height, but keep your individual score. One person at each station, but rest together.

Suggested weights:
CrossFit 70/53
CrossFit 101 53/35
Beginner 44/26
*Use same weight for squats AND swings

STRONGMAN
Conditioning: No Measure
Strongman Mile
16 rounds of 100M segments

Choose from the following:
Barbell overhead carry 135/95
Barbell/Yoke carry approx. BW
Farmers/Frame/KB walk
Stone/Bag front carry
Sled push/pull AHAP
Tire Flip, solo or partner
Arm over arm jeep pull
Human carry W/KB 70/53