Choose One:
#1
3 Rounds
500m Row
400m Run
400m Ski
50 Double Unders
Post time.
#2
1 Mile Run
+
4 Rounds
10 Squat Cleans 95#/65#
10 Push Press
10 Pull Ups
10 Burpees
+
1 Mile Run
Post time.
#3
Back Squat 2,2,2,2,2 *AHAP
+
Bech Press 3,3,3,3,3 *AHAP
Post loads.
Level One
3 Rounds
20 Wall Ball 20#/14#
20 SDLHP 75#/55#
20 Box Jumps 20″
20 Push Press
20 Calorie Row
Post time.
Extra Credit: 1 Mile Run
Level Two
5 Rounds
200m Run
1 Rope Climb 15′
7 Front Squats 155#/105#
10 Hand Release Push Ups
30 Double Unders
Post time.
Old School
800m Run
100 Sit Ups
+
3 Rounds
20 Thrusters 45#/35#
10 Pull Ups
5 Burpees
+
100 Sit Ups
800m Run
Post time.
Level One
Deadlift 3,3,3,3,3 *AHAP
+
5 Sets
15/12 Calories on Assault Bike
25 Double Unders
7 Thrusters 95#/65#
– Rest 1 minute –
Post load and time minus 4 minutes.
Level Two
Clean and Jerk *AHAP
* Build up load until form breaks down.
+
Bench Press 5 X 5
* All sets at 80% 1RM
Post loads.
Old School
10 Rounds
200m Run
Odd Rounds:
10 DB Hang Clean and Jerk Right Arm 35#/25#
10 DB Hang Clean and Jerk Left Arm
Even Rounds: 10 GHD Sit Ups + 5 Burpees
Post time.
Level One
21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
X2 Double Unders
Plate Clean and Press 35#/25#
Back Squat 95#/65#
Floor Press
Post time.
Level Two
AMRAP in 8 minutes
10 DB Thrusters 50#.35#
10 DB Deadlifts
10 DB Alternating Low Carry Lunges Steps
10 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
25 Calories on Assault Bike
50 Double Unders
– Rest 3 minutes
AMRAP in 8 minutes
15 GHD Sit Ups
10 Squat Thrusts
10 Toes to Bar
Post rep total for each.
Weight Vest 20#/14#
7 Rounds
20 Step Ups 20″/16″
18 Mt. Climbers
14 Push Ball 20#/14#
12 Squats
8 Push Ups
6 Pull Ups
Post time.
Level One
5 Sets
3 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP
10 GHD Sit Ups
8/5 Ring Push Ups
5 Strict Pull Ups
5 Drop Bpx Jumps 24″/20″
15 Calories on Assault Bike
Post load.
Level Two
Back Squat
Build to Heavy Double
+
Box Jump *AHAP
Post load and height.
Old School
5 Rounds350m Row
25 Sit Ups
25 Squats
25 Russian KB Swings 53#/35#
Post time.
Level One
5 Rounds
3 Back Squats 205#/145#
200m Run
+
5 Rounds
14 Alternating DB Snatches 35#/25#
7 Pull Ups
14 DB Overhead Walking Lunges
7 Squat Thrusts
Post time.
Level Two
21 – 15 – 9
Power Snatches 75#/55#
X2 Double Unders
– Rest 2 minutes –
3 Rounds
20/15 Calories on Assault Bike
10 Hang Power Clean and Jerks 115#/75#
10 CTB Pull Ups
– Rest 2 minutes –
800m Run
Post time minus 4 minutes.
Old School
50 Wall Ball 20#/14#
200m Run
50 Overhead Walking Lunges
200m Run
50 KB Swings 53#/35#
200m Run
50 GHD Sit Ups
200m Run
50 Goblet Squats
200m Run
Post time.
Happy Valentine’s Day!!!!!
Choose One:
#1
4 Rounds
400m Run
20 DB Step Ups 35#/25# @ 20″/16″
100 ft. Sled Push 205#/175#
50 Double Unders
10 Toes to Bar
5 Burpees Over DB’s
Post time.
#2
3 Rounds
200m Farmer’s Walk 2@53#/35#
200m Sandbag Run 70#/50#
20 Sandbag Back Squats
10 Pull Ups
10 Burpees
Post time.
#3
Front Squats 5,5,5,5,5 *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
Level One
8 Rounds
250m Row
200m Run
+
3 Rounds
12 DB Squat Clean Thrusters 35#/25#
12 Pull Ups
6 Box Jumps 20″
6 Angel’s Press
Post time.
Level Two
Complete the following in any order or any rep scheme.
50 GHD Sit Ups
50 KB Swings 70#/53#
15 Muscle Ups
15 Burpees
800m Run
150 ft. Handstand Walks
200m Farmer’s Walk 2@50#/35# (DB’s)
30 DB Front Squats
Post time.
Old School
3 Mile Run
or
5k Row
Post time.
Level One
“CrossFit Total”
3 attempts at max load for 3 lifts.
Deadlift
Back Squat
Press
Post load for each and total.
Level Two
5 Sets
Max Reps of Body Weight Bench Press followed by Max Reps of Strict Pull Ups
Rest as needed between sets.
Post body weight and total reps for each.
Old School
21 – 18 – 15 – 12 – 9 – 6
Calories on Rower
Russian KB Swings 53#/35#
KB Walking Lunges
X 2 Sit Ups
Alternating KB Rows
* 200m Run after every round.
Post time.
Level One
5 Rounds
200m Run
30 Double Unders
12 Deadlifts 115#/75#
9 Hang Power Cleans
6 Jerks
3 Burpees Over Bar
Post time.
Level Two
4 Sets
20 Calories on Assault Bike
10 Thrusters 95#/65#
5 Burpee Box Jump Overs 24″/20″
– Rest 1 minute –
+
3 Rounds
200m Run
5 Hang Power Snatches
10 Alternating Overhead Lunge Steps
15 GHD Sit Ups
Post time minus 3 minutes for first part and time for second part.
Weight Vest 20#/14#
3 Rounds
600m Run
100 ft. Bear Crawl
15 DB Thrusters Right Arm 35#/25#
5 Box Jumps 20″
15 DB Thrusters Left Arm
5 Burpees
Post time.
La Mesa Workout Blog 