or

Benchmark Monday: 300

25 pullups
50 deadlifts (135/95)
50 push ups
50 box jumps
50 floor wipers (1 rep is when FEET COME UP TO BOTH SIDES) (135/95)
50 Single arm Kettle Bell clean and press (total) (16/12 kg)
25 pull-ups

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Wednesday CrossFit w/ Jake @ 5;30

Fight gone Tabatta
8 rounds of each: 20 seconds on, 10 seconds off is one round. You will complete all 8 rounds before moving to the next station.

Wall Ball
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

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Benchmark Monday:  “Nancy”

Nancy
5 rounds for time:
400m run
15 Overhead squats (95/65)

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5:30 Wednesday w/ Jake

Posterior Chain - deadlift
Anterior Chain - Front Squat
Every Minute on the Minute for 15 minutes
(95/65)
5 Deadlifts
5 Hang Cleans
5 Thrusters

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Benchmark Monday: Grace

For Time:
30 reps
Power Clean to overhead (135/95)

• READ ENTIRE ARTICLE>>>

Wednesday 5:30 w/ Jake

strength is essential in CrossFit

1x10 Deadlift Warm-up
then
5-5-5-5-5
Deadlift

You will have 3 minutes to complete a 5 rep set, rest, and adjust your weights for the next set. Try to find your 5 rep max

Then:
Take the Shuttle

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Benchmark Monday: Filthy Fifty

500 total reps...10 Different Movements ...It's Filthy Fifty!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Benchmark Monday: Diane

Diane
21-15-9
Deadlifts (225/155)
Handstand Pushups

scaled_hspu.bmp

• READ ENTIRE ARTICLE>>>

5:30 PM Wednesday W/ Jake

3 rounds for time
15 Push Press (135/95)
10 Romanian Deadlift (135/95)
15 Box Jumps

• READ ENTIRE ARTICLE>>>

Benchmark Monday: “Chelsea”

Bodyweight madness!!!
Every minute on the minute for 30 minutes:

5 pull-ups
10 push ups
15 squats

Track how many rounds you went before overlapping minutes, AND record your total number of completed rounds at the end of 30 minutes:

• READ ENTIRE ARTICLE>>>

Wednesday 5:30 W/ Jake

Running is...
For Time: (25 min cap)

400m run
50 squats
400m run
50 wall balls (20/14)
400m run
50 push ups
400m run
50 Squats

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Benchmark Monday Continues: FRAN

21 - 15 - 9
Thrusters (95/65)
Pull-ups

• READ ENTIRE ARTICLE>>>

Wednesday 5:45pm w/ Jake

Burpee Interruption
100 hang clean & jerk (75/50)
**On the minute everyone will perform 3 burpees**
20 minute cap

• READ ENTIRE ARTICLE>>>

FEARLESS BOOT CAMP: Tuesdays and Thursdays 4:30-5:30pm

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CrossFit Wednesday 5:30 w/ Jake

Lucky Number 7
7 rounds

7 front squats (135/95)
7 burpees
7 Single Arm KB Push Press ea. arm (24kg/16kg)

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