WOD 3 Rounds 80ft DB Lunge 20 Renegade rows (10ea.) 1 Round for Time. CrossFit Templum – CrossFit. 3 500 Sit Ups. 30 Sprawls w/ 1-2 Punch on Heavy Bag. 15 minute AMRAP: 9 Atomic Sit-Ups (25#/45#) 9 Kettle Bell Swings (16kg/24kg) 50 meter Overhead Plate Carry (25#/45#) Cool-down. (CrossFit HQ) 30 Sprawls. 200m Farmer's Carry 53/35lb. Four Rounds for Time: Run 400m 50 Sit-ups 1 Lap Plate Carry (45/25) Post time to comments. Score is the time on the clock when the last set of Sit-Ups is completed. 50 Sit Up. or alt. Strength 3x ... Crossfit Harrogate, The … 50 Sit Ups 15 HandstandPushUps 40 Sit Ups 12 HandstandPushUps 30 Sit Ups 9 HandstandPushUps 20 Sit Ups 6 HandstandPushUps 10 Sit Ups 3 HandstandPushUps COMP SQUAD: Tuesday 24 November 2020: WOD For Time 8-7-6-5-4-3-2-1 Complex of: Power Cleans Front Squat S2OH Rest 1'30" after each set COMP ... www.crossfit.com. 30 Double-unders 15 Thrusters (135/95 lb.) 20 push ups. Strength x5x 6 Push Press 90% of max Diamond Press Ups. 30 Squats. Murph and Griff were among his favourite workouts." 40 Plate GTOH 30 Down Ups 20 Plate OH Lunges 10 Cal Kit (30 mountain climbers) Wednesday EMOM 40 1 – Run 200m (High Knees 40secs) 2 – 20 DB Snatch 3 – 15 Burpees 4 – 20 Sit Ups 5 – 15 DB Squats. 30 Sit-ups. Think about trying to "kick the back plate." 200m Farmer's Carry 53/35lb. DB Hang Clean & Jerk 50/35:30 Sec. 50 Sit Ups. 3 Water. 25 Knuckle Push-ups. GHD Sit-up 50-40-30-20-10. 12-23-2006, 07:52 AM. . Week 3 bonus points; accumulate 500 sit ups. Hello all, first time poster in here. 5 rounds, for time, of: 10 Ring Dips 20 Floor Wipers 115/75# 30 Barbell Push-ups 40 Sit-ups 50 Sit Ups. When you reach parallel, extend your knees sharply. 50 Overhead Plate Lunges 45/25lb. REST 2 Min. WOD: 50 DUs. (powered by RxGym) Then 3 rounds. View Public Whiteboard. We also include all “official” CrossFit Hero WODs (meaning they were posted on the CrossFit Main Site). REST 2 Min. For time: 15 Cleans (155/100 lb.) 25 Fingertip Push-ups. Situps are way way way to slow. Black and Blue. Each class is led by a CrossFit Level 1 or higher trainer. 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups With a running clock, as fast as possible complete the prescribed work in the order written. 26:30 – 45 lb plate. Why: The sit-up is a fundamental movement used to build abdominal strength. Warm-Up. Elliot Royce. AbMat Sit-Ups (Diamond Sit-Ups) Lie on your back and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. 4RFT ... 14 KB Swings/ DB Hang Snatch/ Plate GTOH 10 Down Ups 14 Sit Ups 10 Goblet Squats 14 Jumping Lunges 10 Single Leg V Sits. Crossfit is not just a workout, it is a way of life! Drink 1/2 bodyweight in ounces of water daily. Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout. 20 v-ups. Our workouts are modifiable, meaning anyone, regardless of age, fitness level, or other factors, can do these workouts. Get RXd Equipment is found in many successful Crossfit Boxes and Gyms around the world. Strength: Front Squat 5×2 @ 90% of 5RM Metcon: 5 Rounds 10 Wall Balls (20/14) 15 Abmat Sit Ups 20 Lunges Total Core/Accessory: 3 Rounds: 12x Ring Push-ups 15x KB Taters October 12, 2017. by Crossfit Hydraulic | Oct 11, 2017 | … Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off)-Rotate between each movement in each set. 30 Push-ups. Is there a prefered crossfit style? Lax ball to abs “Drive the bus” Roll out any residual soreness Warm-up (No Measure) Warm Up (0:00-6:00) 2 Rounds 15/12 Calorie Row 30 Plate Taps; Fast feet alternate taps onto 25# plate. 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