CrossFit No Limits

SWING!

Warm-up

30-20-10

Sit-ups

Push-ups

Squats

Work-out

Run 400m

21 One arm Kettle bell swings #53/#35( Each side)

Run 800m

15 One arm Kettle bell swings

Run 400m

9 one arm Kettle bell swings

Run 800m

For Time

Results

 

Gift from the Main Site

 

Andy finds other uses for our hand-stand push-up apparatus!. Wall- ball catapult!

Warm-up

Run 400m

15-12-9

Ring Rows

Dips

Hand-stand push-ups

Work-out

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

For Time

Results

Grip it Good

 

Warm-up

3 Rounds of 15 each

Squats

Pull-ups

Sit-ups

Back Ext.

Then run 800m

3x Burgener Warm-up

Work-out

3 rounds for time:

With a barbell #65/95, perform the following complex without putting the bar down.

1. Power Snatch

2. Overhead Squats

3. Thrusters

4. Push Presses

5. Hang Squat Cleans

Move to a pull-up bar and perform the following complex without coming off the bar.

3 rounds of.

1. L-pull-up (scale to strict pull-up if neccessary

2. Toes to bar

3. Chest to Bar pull-ups

4. Knees to elbows

5. Pull-ups (however)

Run 400m

During either complex, if the athlete releases the bar, he or she must stop and perform 5 burpees before resuming the complex where the athlete left off.  There is no limit on the number of times an athlete can be penalized for releasing the bar.

Results

Fran Fan Club

Warm-up

10-9-8-7-6-5-4-3-2-1

Jump Squats

Clapping push-ups

Ring Rows

Work-out

"Fran"

21-15-9

Thrusters #95

Pull-ups

For Time

Fran Results

Other Results

Back Squats

Warm-up

5 Handstand push-ups

10 Dips

15 Sit-ups

5 Rounds

Work-out

Back Squats

5-5-5-5-5

Results

Sunday Team Workout

Warm-up

Run 400m

15-12-9-6-3

Burpees

Back ext.

Then 50 double-unders

Work-out

Tabata Tandom

Teams of 2, one team mate performs 20 seconds of the tabata exercise, while he rests the other performs the 10 seconds of work during the normal rest period and so on for the remaining 7 rounds.  Then the team mate that performed during the 10 second rest period performs the same tabata exercise for the 20 seconds as his team mate during the 10 seconds.

For the following exercises.

Pull-ups

Sit-ups

Squats

Saturday Suck

Warm-up

Run 800m

3 rounds of 10 each

Push-ups

Pull-ups

Wall-balls

Work-out

AMRAP 8

5 Power Cleans #65/#95

7 Front Squat

9 Push-Jerks

Rest 2 minutes

AMRAP 8

9 KB Swings

12 Squats

15 Sit-ups

Results