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CrossFit LandRush Workout 07/22/2017   July 21, 2017

BFF Saturday

Metcon
In Teams of 2 Complete:
100 Box Jumps (24/20)
100 Kettlebell Swings (53/35)
100 Knees-to-Elbows
100 Wall-Ball Shots (20/14)
100 Burpees

Complete all reps of each movement before moving on to the next. One partner works while the other partner rests. Divide the reps as needed.

 

CrossFit LandRush Workout 07/21/2017   July 20, 2017

CrossFit

Weightlifting
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes

Increase your weight each set, do not exceed 85% of your 5RM.

Metcon
For time:
10 Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (53/35)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (53/35)
20 Thrusters (95/65 lbs)
10 Handstand Push-Ups

 

CrossFit LandRush Workout 07/20/2017   July 19, 2017

Endurance

Metcon
4 Minute AMRAP
6 KB snatch (3ea)
6 Burpees
Metcon
18 Minute AMRAP
Buy in:
40m Walking Lunge

8 Pull-ups
8 Ground to OH (95/65)
8 Box Jumps
8 Wall Kick-ups
200m Run

CrossFit

Weightlifting
Turkish Get Up 
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 10 reps

(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

Metcon
Every minute, on the minute, for 12 minutes:
8 Alternating Snatches (53/35 lbs)
Double-Unders x Max Reps

(Score total number of double-unders performed.
If singles are performed, divide by 2.)

BootFit

Metcon
3 Rounds
25 squats
400m run
15 burpees
400m run
Metcon 
TABATA
Push-Ups
CrossFit LandRush Workout 07/19/2017   July 18, 2017

CrossFit

Weightlifting
Four sets of:
Dumbbell Push Press x 10-12 reps
Rest 45 seconds
Alternating Cossack Squats x 14-20 reps
Rest 45 seconds
Prone Plank x 45-60 seconds
Rest 45 seconds
Metcon
For time:
500 Meter Row
25 Kettlebell Swings
50 Air Squats
400 Meter Run
20 Kettlebell Swings
40 Air Squats

MASS Class

Weightlifting
Snatch Push Press + OHS 
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press x 3 + Overhead Squat x 3

Build to today’s heavy.

Followed by…

Snatch High Pull + Snatch 
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch Do not exceed 85%
High-Hang Clean 
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 50-55%

Followed by…

High Hang Clean +Hang Clean 
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 60-65%

Followed by…

Hang Clean + Clean 
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 70-75%

 

CrossFit LandRush Workout 07/18/2017   July 17, 2017

Welcome back to the LandRush Team Coach Dan!

Endurance

Gymnastics
Rope Climb Practice (4-5 Reps/Good Attemps)
Metcon
2 Rounds for Time:
200m Run
25 Burpees
25 Mountain Climbers (ea)
400m Run
25 Goblet Squats
25 Push-ups
600m Run
25 KB Swings
25 Toes to Bar

CrossFit

Gymnastics
20 Minutes of Gymnastics Skills Practice
Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

Examples Include:
Beat Swing
Pull-ups (Strict, Kipping, C2B, Butterfly)
Ring Dips
Roll to Candlestick
Ring/Bar Muscle Ups
Pistols
Toes to Bar
Skin the Cat
Levers
Handstands/walks
Metcon
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds of  Ring Dips
60 seconds of  Box Jump OversRest 1 Minute

(think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible)

BootFit

Metcon 
5 Rounds For Time:
200m Run
10 Burpee-Box Jump Overs 24/20
15 Kettlebell Swings
20 Abmat Sit-ups

 

CrossFit LandRush Workout 07/17/2017   July 16, 2017

CrossFit

Weightlifting
Front Squat 
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0

(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

Metcon
Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

Endurance

Gymnastics
Rope Climb Practice (4-5 reps/good attempts)
Metcon
2 Rounds for Time:
200m Run
25 Burpees
25 Mountain Climbers (ea)
400m Run
25 Goblet Squats
25 Push-ups
600m Run
25 KB Swings
25 Toes to Bar

 

CrossFit LandRush Workout 07/15/2017   July 14, 2017

BFF Saturday

Metcon
 
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then…

Metcon 
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups
20 Kettlebell Swings (53/35)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible
CrossFit LandRush Workout 07/14/2017   July 13, 2017

CrossFit

Weightlifting
Power Snatch + Overhead Squat 
Every 2 minutes, for 8 minutes (4 sets):
Power Snatch + Overhead Squat x 1 rep

Build over the course of the 4 sets to today’s heavy-ish. Do not exceed 80% of your 1RM.

Snatch 
Every 2 minutes, for 16 minutes (8 sets):
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
Metcon
Three rounds for time of:
12 Overhead Squats (115/75 lbs)
9 Push Press (115/75 lbs)
6  Pull-ups

Rx+ = (135/85 & Chest to Bar Pull-Ups)

 

CrossFit LandRush Workout 07/13/2017   July 12, 2017

Endurance

Metcon
6 Minute AMRAP
8 Side Slams (each side)
4 Broad Jumps
12 Russian Twist

Rest 3 minutes and then…
Metcon
6 Minute AMRAP
100m Sprint
8 Single Arm KB Swings (53/35) (each side)
6 Push-ups

Rest 3 minutes and then…
Metcon 
6 Minute AMRAP
200m Row
12  Burpees over Rower
10 V-Ups

Rest 3 minutes and then…
Metcon 
6 Minute AMRAP
10 Wall Ball
6  Pull-ups
15 Mountain Climbers (each side)

CrossFit

Weightlifting
Deadlift x 15 reps @ 50% of 1RM
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 10 reps @ 70% of 1RM
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps @ 80% of RM
Rest 20 seconds
Ring Push-Ups x Max reps

*Note max reps in comments

Metcon
Three rounds for time of:
50 Double Unders
15 Pull-Ups
20 Walking Lunges with 35/27 lbs Kettlebells or Dumbbells (in each hand)

BootFit

Metcon
Teams of 2:
400 Meter Run (together)
50 KB swings (53/35)
50 Burpees
Rest 3 Minutes and then…
50 Calorie Bike
50 Suitcase Deadlifts (53/35)
50 Sit-Ups
Rest 3 Minutes and then…
500m Row
50 Jumping squats
50 HR Push-ups

1 person works at a time except for the run.

 

CrossFit LandRush Workout 07/12/2017   July 11, 2017

CrossFit

Weightlifting
Push Press 
Take 15-20 minutes to find today’s 1-RM Push Press
Suggested Rep Scheme:
* Set: 1- 5 Reps @ 60%
* Sets: 2-3 3 Reps @ 70-75%
* Sets: 3-4 2 Reps @ 80-85%
* Set 5: 1 Rep at 90+%
* Sets 6-8: 1 Rep @ 100+%
Metcon
For Time:
Four sets of:
10 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)immediately followed by…40 Toes to Bar

MASS Class

Weightlifting
Snatch Balance 
Every 2 minutes, for 8 minutes (4 sets):
3 reps @ 65-75% of 1 Rep Max Snatch
Drop Snatch 
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 3 reps @ 65-75%
Deficit Deadlift 
Every 90 seconds, for 9 minutes (6 sets):
2″ Deficit Deadlift to Knees x 2 repsStand on a 2″ platform (plates will work) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Please keep a double-overhand grip for these, and use straps if your grip is your limiter. Go as heavy as mechanics allow but the focus should be on perfect positions.

 

CrossFit LandRush Workout 07/11/2017   July 10, 2017

Endurance

Metcon
Deck of Cards -Endurance Style

In Groups of 2-5 go through a complete deck of cards.

Face cards (Jack/Queen/King/Ace) = 11 reps

Hearts =  x2 Cal Row
Spades  = Burpees
Clubs = Slam Balls
Diamonds = KB Thrusters (17/35 each arm)

Every 10 cards run 200m w/ weight.

Face value is the number of reps you do on each card flip; you can only flip one card at a time.

CrossFit

Weightlifting
Clean and Jerk 
Every 2 minutes, for 20 minutes (10 sets):
*Sets 1-3 = 3 reps @ 70-75%
*Sets 4-6 = 2 reps @ 80-85%
*Sets 7-10 = 1 rep @ 90+%
Metcon
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (53/35)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds

BootFit

Conditioning 
Turkish Get Up 
4 Sets:
4 Turkish Get-ups (2 each arm)
20 Double Under attempts or 50 Singles
Metcon
4 Rounds For Time:
400m Run
20 Wallball Shots (20/14)

 

CrossFit LandRush Workout 07/10/2017   July 9, 2017

CrossFit

Metcon
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.
Conditioning 
1000m Row (Time)
Max Effort 1000m Row

Endurance

Metcon
Deck of Cards -Endurance Style

In Groups of 2-5 go through a complete deck of cards.

Face cards (Jack/Queen/King/Ace) = 11 reps

Hearts =  x2 Cal Row
Spades  = Burpees
Clubs = Slam Balls
Diamonds = KB Thrusters (17/35 each arm)

Every 10 cards run 200m w/ weight.

Face value is the number of reps you do on each card flip; you can only flip one card at a time.

 

CrossFit LandRush Workout 07/08/2017   July 7, 2017

BFF Saturday

Metcon
In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor 70-80% of 1RM)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

 

CrossFit LandRush Workout 07/07/2017   July 6, 2017

CrossFit

Weightlifting
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes
Weightlifting
Little Bear 
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

 

CrossFit LandRush Workout 07/06/2017   July 5, 2017

Endurance

Metcon
50 Shoulder to Overhead (45/35)
50 Wall Ball Catch and Release (14/10)
50 Burpees over the Barbell
50 Calorie Row
50 Hollow Rocks
50 Box Jumps (24/20)
50 Shoulder Taps (each side)

(You can complete each exercise in any order but must do all 50 before moving on to the next)
Metcon
Farmer’s Carry 
2 x 100m KB Farmer’s Carry (heavy)

CrossFit

Weightlifting
Shoulder Press @ 20X1
Rest 2 minutes between each set.

*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep

Metcon
Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar

BootFit

Metcon
26 Minute AMRAP
In Teams of 2 Complete:
Buy in: 40 Dips
In remaining time…
AMRAP
3 Burpee-box-jumps 24/20
6 SDHP’s 53/35
9 Air squats

Each partner completes a full round then switch. Sprint through the rounds.

 

CrossFit LandRush Workout 07/05/2017   July 4, 2017

CrossFit

Metcon
Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Rest 4 minutes, and then…
Metcon 
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs

Rest 4 minutes, and then…
Metcon 
Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories of Assault Bike/Row
12 Push-Ups

MASS Class

Weightlifting
Snatch
Every 2 minutes, for 20 minutes (10 sets):

*Sets 1-3 = 3 reps @ 70-75%
*Sets 4-6 = 2 reps @ 80-85%
*Sets 7-10 = 1 rep @ 90+%

Back Squat
Every 2 minutes, for 8 minutes (4 sets):
 6 reps @ 80-85%
Conditioning 
Three sets of:
Single-Arm Dumbbell Row x 8 reps each @ 21X0
(row the dumbbell to your hip, not your chest)
Rest 60 seconds
Medball Hip Bridges 20 reps
Rest 60 seconds
Reverse Snow Angels x 8-10 reps @ 3011

 

CrossFit LandRush Independence Day Workout 07/04/2017   July 3, 2017

CrossFit

Metcon
“Lumberjack 20” 
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
 Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

 

CrossFit LandRush Workout 07/03/2017   July 2, 2017

CrossFit

Metcon
In Teams of Two Complete:
10 Push-ups
20 Deadlifts (185/125)
30 Pull-Ups
40 Box Jumps (24/20)
50 Wall Ball shots (20/14)

After you have both completed one round, rest for 3 minutes, then repeat!

Team member A will complete the movements while team member B runs 1000m or rows 1200m. Then Switch.

 

CrossFit LandRush Workout 06/30/2017   June 29, 2017

 

Happy Independence Day!

CrossFit

Weightlifting
Bulgarian Split Squat 
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes

Go heavy on these!

Metcon
In Teams of twocComplete five rounds each for time of:
50 Double-Unders (100 singles)
15 Front Squats (95/65 lbs)

 

CrossFit LandRush Workout 06/29/2017   June 28, 2017

Endurance

Metcon
3 x 5:30 Intervals with 1:30 rest
800m Run
Remaining time:
Round 1: Burpees
Round 2: Box Jumps
Round 3: Goblet Squats (53/35)
Conditioning 
Metcon (No Measure)
Partner Plank Pulls 3x8ea
Partner Chest Press 3x8ea (Standing, staggered stance – Push hand to hand against partners resistance)

CrossFit

Weightlifting
Deadlift 
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

Perform these with PERFECT posture and mechanics.

Metcon
Lucky Sevens
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53/35)

BootFit

Conditioning 
20 Walking Lunges (26/35)
:30 sec. Hand-stand hold OR 1 Box walk around (half way and back)
12 Hollow Rocks
Metcon
21-15-9
Wallballs 20/14
Burpees
Extra Work 
3 Sets
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

 

CrossFit LandRush Workout 06/28/2017   June 27, 2017

CrossFit

Weightlifting
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes
Metcon
Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats

MASS Class

Weightlifting
Back Squat 
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 65-70%
Stiff Legged Deadlift 
Every 2 minutes, for 6 minutes (3 sets):
Stiff-Legged Deadlift x 8 reps @ 75-80% of 1-RM Clean
Accessory Work
Three sets of:
Pronated-Grip Barbell Row x 15 reps
Rest 30 seconds
Dumbbell Skull Crusher x 15 reps
Rest 30 seconds
Dumbbell Hammer Curl x 15 reps
Rest 2-3 minutes

 

CrossFit LandRush Workout 06/27/2017   June 26, 2017

Endurance

Metcon
4 Rounds:
200m Run
15 Wall Ball Shots (14/20)
15 Weighted Roll to Candlestick
15  Russian Twists (14/20)
200m Run
15 KB Swings (53/35)
15 Burpees
15 Mountain Climbers

CrossFit

Weightlifting
Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 minutes
Metcon
Complete as many rounds and reps as possible in 9 minutes of:
6 Thrusters (95/65)
12 Toes to Bar

BootFit

Metcon
15 Minute AMRAP
10 Push Ups
20 Squats
200m Run
Metcon
5 Minute AMRAP
50 Flutter Kicks
15 Sit Ups

 

CrossFit LandRush Workout 06/26/2017   June 25, 2017

CrossFit

Weightlifting
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes
Metcon
Five sets for times of:
15 Wall Ball Shots (20/14)
15 Pull-Ups
Rest 60 seconds

Endurance

Metcon 
4 Rounds:
200m Run
15 Wall Ball Shots (14/20)
15 Weighted Roll to Candlestick
15  Russian Twists (14/20)
200m Run
15 KB Swings (53/35)
15 Burpees
15 Mountain Climbers

 

CrossFit LandRush Workout 06/24/2017   June 23, 2017

BFF Saturday

Metcon
In Teams of 3 Complete as many full rounds as possible in 30 minutes of:
12 Ground to Overhead (95/65)
12 Toes-to-Bar
12 Goblet Squats (53/35)

Station A: Works
Station B: Hangs from Bar
Station C: Rests

If Station B falls from the bar, Station A must stop working. Work as a team, encourage each other, push each other.

 

CrossFit LandRush Workout 06/23/2017   June 22, 2017

CrossFit

Weightlifting
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Metcon
Five sets of:
10 Push Presses (95/65)
10 KB Box Step-Ups (53/35)
Rest 60 seconds

 

CrossFit LandRush Workout 06/21/2017   June 20, 2017

Happy Anniversary Rushletes!

CrossFit

Weightlifting
Four sets of:
Back Squat x 8-10 reps @ 30X0
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 45 seconds
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike or 20/15 Calories of Rowing
10 Walking Lunges with DB/KB Farmer’s Carry

MASS Class

High Hang Snatch + Hang Snatch + Snatch 
Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch x 1 rep
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)Build over the course of the 6 sets to today’s heavy-ish.

Snatch 
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
Metcon
Three rounds for time of:
20 Calories of Assault Bike/Rower
15 Toes to Bar
10 Single-Arm Dumbbell Squat Snatches (50/35 lbs)

 

 

CrossFit LandRush Workout 06/20/2017   June 19, 2017

Endurance

Conditioning 
Sled Push 
Light Sled Push 5x20m (FAST!)
Sprint 5x20m
Metcon
For Time:
20-18-16-14-12-10-8-6-4-2
Calorie Row or Bike
Lateral Parallette Hops
Mountain Climbers

CrossFit

Weightlifting
Push Press 
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes
Metcon
21-15-9
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups

BootFit

Metcon
30 Minute AMRAP of:
30 Wall Jumps
30 Squats
30 Push-ups
30 Walking Lunges
30 Knees To Elbows
30 Calories on Rower
30 Bird Dogs
30 Double-Unders (3x SU’s)
30 Burpees
30 Box Jumps

 

CrossFit LandRush Workout 06/19/2017   June 18, 2017

CrossFit

Weightlifting
Deadlift 
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets
Metcon
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

Endurance

Conditioning 
Sled Push
Light Sled Push 5x20m (FAST!)
Sprint 5x20m
Metcon
20-18-16-14-12-10-8-6-4-2
Calorie Row or Bike
Lateral Parallette Hops
Mountain Climbers

 

CrossFit LandRush Saturday BFF 06/17/2017   June 16, 2017

BFF Saturday

Metcon
In teams of two, complete:
100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry

 

CrossFit LandRush Workout 06/16/2017   June 15, 2017

CrossFit

Metcon
Partners alternate whole rounds for time and complete 4 rounds each of:
Row 250 Meters
5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
10 Goblet Squats
Run 400 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.)

 

Contact Us

7308 NW 164th St. #10
Edmond, OK 73013
email: crossfitlandrush@gmail.com
phone: 405.698.7000