Every 6' run 800m for four rounds
With a running clock start your effort at 0:00, 6:00,12:00 and 18:00
Your score is your slowest running
Sept. 16, 2019
For time
Tips
• Try to keep a steady pace in all efforts
Scaling
•Every 6' run 500m-600m for three to four rounds
On Ramp
Same with CrossFit's scaling options
Sept. 14, 2019
For time
2k row or 2k ski or 4400m bike
75 burpees
On Ramp
• 50 burpees
Sept. 13, 2019
For Time
50-40-30-20-10
Double-unders
Ab mat sit-ups
20 wall ball shots 9kg/6kg at the beginning of each round
Scaling
x2 single-unders
less load/shorter target for wall balls
On Ramp
For time
70-60-50-40-20 singe-unders
35-30-25-20-10 ab mat sit-ups
15 wall balls at the beginning of each round
Sept. 12, 2019
20' amrap
4 bar muscle-ups
8 alternate dumbbell snatch 22.5kg/15kg
10 alternate box step ups 22.5kg/15kg 60cm/50cm
Scaling
• chest to bar pull-ups/ pull-ups / 6 ring rows
• less load
• less load, less height
On Ramp
Same with CrossFit's class for 15 minutes
Sept. 11, 2019
For Time
3 rounds of
400m run
30 push-ups
30 box jumps 60cm/50cm
Scaling
200m run
20 push-ups or box push-ups
20 box jumps / less height
On Ramp
3 rounds of
200m run
20 push-ups
20 box jumps 50cm/40cm
Sept. 10, 2019
12' amrap
6 toes to bar
9 sumo deadlift high pull 50kg/35kg
12 double-unders
add 10 double-unders on each round
Scaling
• hanging knee raises
• less load
• start from 24 singles and add 10 on each round
On Ramp
6 hanging knee raises
9 sumo deadlift high pull 30kg/15kg
24 double-unders
add 10 single-unders on each round
Sept. 9, 2019
Heavy Day
Front squat
5-5-5-3-3-3-1-1-1
Tips
• go for max the last set of 5/3/1
Scaling
• 5-5-5-5-3-3-3-3
On Ramp
Same with CrossFit's scaling option
