Wednesday
Strength:
Push Jerk
3-3-3-3-3
New Set Every 2:00
Progressive
Metcon:
[CHALLENGE & PERFORMANCE]
5 Rounds
As Many Rounds and Reps as Possible In 3 Minutes:
3 Clean & Jerks (135/95)
6 Toes to Bar
9 Box Jump Overs (24″/20″)…
Best Crossfit Gym in Columbus, Ohio
Push Jerk
3-3-3-3-3
New Set Every 2:00
Progressive
[CHALLENGE & PERFORMANCE]
5 Rounds
As Many Rounds and Reps as Possible In 3 Minutes:
3 Clean & Jerks (135/95)
6 Toes to Bar
9 Box Jump Overs (24″/20″)…
[CHALLENGE + PERFORMANCE + FITNESS]
For Time:
Row 2000/1600m
Bike 100/80 Calories
Run 1 Mile
…
Front Squat
5-5-5-5-5
New Set Every 2:00
Progressive
[CHALLENGE + PERFORMANCE]
For Time:
20 Front Squats (115/75)
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters
FITNESS
For Time:
20 Front Squats (95/65)
20 Burpees…
As Many Rounds and Reps as Possible In 25 Minutes
200m Row
200m Sandbag Carry (100/60) (May Shoulder)
200m Sled Drag (90/70)
200m Farmers Carry (53/35’s)
…
“Goodell”
5 Rounds For Time:
400m Run
20 Wallball (20/14-10/9)
14 Kettlebell Swings 53/35
38 reps of “X”
For each of …
Rope Climb Footholds
+
Handstand Push-Up Progressions
Option #1
As Many Rounds and Reps as Possible In 15 Minutes:
8- Knees to Elbows
4- Push Press (95/65)
8- Box Jumps (24/20”)
Option #2
As Many …
From 0:00-10:00
Every Minute On The Minute:
1 Power Snatch
From 10:00-15:00
400m Sled Drag (70/45)(100m Forward, 100m Backward, 100m Forward, 100m Backward)
From 15:00-25:00
Every …
10 Rounds
For Calories:
1:00 Turkish Get-Up (1 Right Side + 1 Left Side) (53/35)
1:00 Max Calorie Row
Rest 1:00
Midline
:45 Forearm Plank
Rest :15
:45 Flutter Kicks
Rest :15
:45 …
Sumo Deadlift
3 Rounds
For Time:
25/18 Calorie Row
12 Deadlift (185/125)
30 Ab Mat Sit-Ups
100m Farmers Carry (53/35’s)
RX + Deadlift (225/155), 20 GHD Sit-Ups, Farmers Carry …
“MURPH”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of …