Best Crossfit Gym in Columbus, Ohio
10 Minutes
Odd Handstand walk 20′ into rollout
Even 40 Double unders
New set every 2:00
Progressive
Complete as many reps as possible in 12 minutes of:
3 Ring …
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps 45/25 pound plate
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To …
21 Pistols with KB front racked 53/35
15 Clean and jerks 185/115
9 Bar muscle ups
*Rest until 15:00 on clock
21 Handstand push ups off blocks high/low
15 Power snatches 165/110
9 Bar …
Run 800m
50/40 Calorie bike
50 Box jump overs 24/20
50 Kettlebell swings 70/53
50 GHD sit-ups
Run 600m
35/30 Calorie Bike
35 Box Jump overs
35 Kettlebell swings
35 GHD Sit-ups
Run 400m
20/15 Calorie Bike
20 …
New set every 2:00
80% across
5 Rounds For Time:
20 Wallballs 20/14
10 Deadlifts 225/155
Choose one:
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ …
6 x 400m sprint
– New run every 3:00
Choose one of the following:
A. 3 sets of 15 unbroken strict Handstand push-ups
B. 4 sets of 12 unbroken strict HSPU
C. 5 sets of 9 unbroken strict …
New set every 2:00
80% Across
As many rounds as possible in 15 minutes
60 Double unders
30/25 Calorie row
10 Double kettlebell front squat 70/53’s
20 Strict …
Touch and go power clean
3-3-3-3-3
New set every 1:30
Progressive
21-15-9
Clean, 135# / 95#
Ring Dips
*Power cleans
For Time
10 Deadlifts, 225/155
10 Cal Bike
8 Deadlifts, 275/185
15 Cal Bike…
New set every 2:00
Ramp up to heavy single or new 1 rep max
1:00
3 Thrusters 165/110
6 Burpees
Max chest to bar pull ups in remaining time
2:00 Rest
*Score each round of …
For Time:
80 Air squats
70 Push ups
60 Wall balls 20/14
50 Calorie row
40 Single arm DB overhead squats 35/25
30 Alternating DB snatches 70/50
20 Pistols
10 Bar muscle ups
8 x 200m sprint…
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