Crossfit Workouts!

9-15-21
Push ups
Ball Slams 20/16
OH Lunges 20/16

12-8-6-2-6-8-12
Kb Swings 70/53
Box jumps 30″

40 back squats 135/95
30 pullups
20 shoulder to oh 135/95
40 front squats 95/65
30 pullups
20 shoulder to oh 95/65
40 ohs 65/45
30 pullups
20 shoulder to overhead 65/45

Bench Press
3-3-3-3-3

42-30-18
Wall Ball - 20# for men/ 16# for Women

Alternate with:

21-15-9
Pullups

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Shoulder Press 5-5-5-5-5 reps

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

"J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds


For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups



For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

"Pheezy"

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups


Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups


Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups



For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


Complete as many reps as possible in 7 minutes of:
Burpees

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders


21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster


Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds



Front squat 3-3-3-3-3 reps

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball