Keenan

“Marathon Monday” 2 Rounds For Time: 400 Meter Run 26 Hand Release Push-ups 400 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 Sit-ups 400 Meter Run 26 Deadlifts [...]

WOD “Jump Ship” AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups In this longer AMRAP, athletes will complete 18 Jumping Lunges total, 9 [...]

Kettlebell A. Russian KB swing breathing ladder 1-8-1 (1 to 8 and back down to 1) B. 4 rounds of: 15 dual KB push jerk 200m run (4 rig laps) [...]

Deadlift Build to heavy set of 5 “Belt Buckle” For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees One time through for time on this short chipper. [...]

“Strongman Style” Teams of 4-5: AMRAP 25 (5 Minutes at Each Station): Prowler Push Hand over Hand Sled Pull Calorie Row Slam ball Farmers Carry Strongman style movements are a [...]

Back Squat Build to Heavy Set of 5 “Elbow Grease” Alternating On the Minute x 14 (7 Rounds): Odd – 14/10 Calorie Bike Even – :30 Seconds Max Medicine Ball [...]

Bench 10 minutes to build to heavy single “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups “Helen” is another CrossFit benchmark workout. Athletes should choose a [...]

Part A Strength Classic Power Clean and Jerk Build to Heavy Single Health and fitness Push Jerk (from rack) Build to Heavy double Part B WOD Classic “Grace” For Time: [...]

“Freaky Friday” Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 35/25 Calorie Bike 50 Kettlebell Swings (53/35) The weight on the kettlebell should be a load that athletes [...]

“Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) [...]