"THE BEAR"

5 rounds, 7 sets per round of:

• Power Clean
• Front Squat
• Press
• Back Squat
• Press

Increase weight each set. Hold on to the bar during the entire round. If you set the bar down during the round = 5 burpees. Post loads to comments.

METCON

For time:

• Thrusters, 21 reps
• Pullups, 21 reps
• Power Clean, 15 reps
• Ring Dips, 15 reps
• Overhead Squats, 9 reps
• Man Makers, 9 reps

Post times to comments.

SPLIT JERKS & "EVA"

SPLIT JERK

• 5-5-5-3-3-3 reps

Post loads to comments.

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"EVA"

5 rounds for time:

• 800m run
• 30 Kettlebell Swings
• 30 Pullups

Post times to comments.

"BARBARA"

5 rounds for time:

• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats

Rest exactly 3 minutes between rounds. Post times to comments.

DEADLIFTS & SPRINTS

DEADLIFTS

• Warm up 2x5xbar/25#
• Sets of 3 reps
• Add 10# every set until no longer able

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SPRINTS

• 8x200m
• 30 second recovery between sets

Post loads and times to comments.

TIME TRIAL & TABATA FGB

Time Trial

• 2 Miles

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Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are wall ball, the second 8 are sumo deadlift high pull, the third 8 intervals are box jumps, and finally, the last 8 intervals are push press. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

CHIPPER

For time:

• Bench Press (95#/45#)
• MB Clean (16#)
• Push Press (45#/25#)
• Floor Wipers (95#/45#)
• Deadlifts (135#/95#)
• TRX Y
• Plate Overhead Walk (45#/25#)

Post times to comments. 50 reps per person, 100 reps split per team of 2 people, 125 reps split per team of 3. 1.5 building lengths for 1 person and 3 building lengths for team of 2, 4.5 building lengths for team of 3.

CHIPPER

30 reps each for time:

• Hang Power Snatch
• Pullups
• Pushups
• Thrusters
• Situps
• Walking Lunges
• Reverse Crunches
• Burpee Hurdle Jumps
• Muscle Ups
• Box Jumps

Post times to comments.

LIFTING - BACK SQUAT

Back Squats 3-3-3-3-3-3-3 reps

Post loads to comments.

METCON

21-18-15-12-9-6-3 rep rounds of:

• 185 pound Front squat (CLICK HERE)
• Stability Ball GHD Sit-up (CLICK HERE)

Post time to comments.

"RANDY"

For time:

• Power Snatch, 75 reps
• 75#, 55#, or 35#
• WATCH DEMO
  • CLICK HERE (wmv)
  • CLICK HERE (mov)

Post times to comments.

TIME TRIAL

For time:

• Run 2 miles

Post times to comments.

10 WAYS TO FORAGE IN A FAST FOOD NATION

CLICK HERE

"LINDA"

10-9-8-7-6-5-4-3-2-1 reps for time:

• Deadlift (1.5 x BW)
• Bench Press (BW)
• Clean (3/4 BW)

Post times and loads to comments.

"MARY" & "TABATA RUN"

Max rounds in 20 min:

• 5 Handstand Pushups
• 10 Single Leg Squats
• 15 Pullups

Post rounds to comments.

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TABATA RUN

• 8 rounds of 20 seconds on, 10 seconds off @ 12 degree incline. 6.0-9.0 mph.

Post speeds to comments.

"300 POINT FGB"

3 rounds for time:

• Wallball, 20 reps
• Sumo Deadlift High Pull, 20 reps
• Box Jump, 20 reps
• Push Press, 20 reps
• Row (Bike), 20 calories
• Rest 1 minute

Post loads and times to comments.

METCON

5 rounds for time:

• Snatch, 5 reps
• Knees-to-elbows, 10 reps
• Box Jumps, 15 reps
• Weighted Run 100m

Post times to comments.

METCON

For time:

• Run 1 mile
• Clean & Jerks, 5 reps (135#/115#/45#)
• Run 800m
• Clean & Jerks, 10 reps (115#/95#/35#)
• Run 400m
• Clean & Jerks, 15 reps (95#/75#/25#)

Post times to comments. Weight decreases as reps increase.

SHOULDER PRESS & "TABATA SOMETHING ELSE"

SHOULDER PRESS 5-5-5-5-5 reps

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Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

LIFTING

Deadlift 5-5-5-5-5 reps

Post loads to comments.

"DEATH BY PULLUPS" & TABATA RUN

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed to comments.

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TABATA RUN

• 8 rounds of 20 seconds on, 10 seconds off @ 12 degree incline. 6.0-9.0 mph.

Post speeds to comments.

"MICHAEL"

3 rounds for time:

• 800m Run
• 50 Back Extensions
• 50 Situps

Post times to comments.

"JT"

21-15-9 reps for time:

• HSPU
• Ring Dips
• Pushups

Post times to comments.

PALEOKITS

FOR MORE INFO: CLICK HERE

METCON

For time:

• 50 Wallballs
• 50 Pullups
• 35 Wallballs
• 35 Pullups
• 20 Wallballs
• 20 Pullups

Post times and loads to comments.

AMRAP

Max rounds in 20 min of:

• 5 Overhead Squats
• 10 Hang Power Snatch
• 15 Snatch Deadlift

Post loads and times to comments.

MACKS 20:10

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

• 2 Miles

Post times to comments.

LOCALLY GROWN, QUALITY FOOD

CROSS TIMBERS FOOD COOPERATIVE

CLICK HERE

"I HATE BURPEES"

5 rounds for time:

• 15 Pullups
• 5 Burpees
• 15 Squats
• 5 Burpees
• 15 Situps
• 5 Burpees
• 15 Ring Dips
• 5 Burpees

Post times to comments.

SHOULDER PRESS, PUSH PRESS, PUSH JERK

Shoulder Press

1-1-1-1-1 reps

Push Press

3-3-3-3-3 reps

Push Jerk

5-5-5-5-5 reps

Post loads to comments.

"RUN WITH FRAN"

For time:

• Thrusters, 21 reps
• Pullups, 21 reps
• 400m Run
• Thrusters, 15 reps
• Pullups, 15 reps
• 400m Run
• Thrusters, 9 reps
• Pullups, 9 reps
• 400m Run

Post times and loads to comments.

"TOSH"

CFE Run Drills

"TOSH"

Run 3 rounds for time:

• 200m
• 400m
• 600m

Rest the exact time it takes to complete each interval. Post interval times to comments.

METCON

50-40-30-20-10 reps for time:

• Bench Press (max reps)
• GHD Situps
• Kettlebell Swings
• Lunges

Post times and loads to comments.

AMRAP

Max rounds in 15 min:

• 7 Front Squats
• 7 Burpees

Post rounds to comments.

METCON

Speed and Agility Ladder

Prone Plank

Prone Cobra

Cartwheels

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5 rounds for time: 

• Back Squat (20 reps)
• Pushups (20 reps)
• 200m Run
  

Post times to comments.

"HOW EATING CAN MAKE YOU HUNGRY"

Check out the article here:  

CLICK HERE

METCON

Burgener Warmup

Skill Transfer Drills

21-18-15-12-9 reps for time:

• Hang Power Snatch (Men - 45# / Women - 25#) 
• Pullups

Total snatch weight - 2025#

or

21-15-9 reps for time:

• Hang Power Snatch (Men - 75# / Women - 45#)
• L-Pullups

Total snatch weight - 3375#

Post times and loads to comments.

1 MILE TT & METCON

CFE Run Drills

1 Mile TT

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7 Rounds for time:

• Push Jerk or Split Jerk, 3 reps
• Pullups, 6 reps
• Pushups, 9 reps

Post times and loads to comments.

"CROSSFIT TOTAL"

1RM

• Back Squat
• Shoulder Press
• Deadlift

Post loads to comments.

CROSSFIT INDUCED RHABDO

CLICK HERE

"SUPER DOANE"

For time:

• KB Swings, 50 reps
• Knees to elbows, 50 reps
• Renegade Rows, 25/sd (alt)
• Back Extensions, 50 reps
• GHD Situps, 50 reps
• Chest Clapping Pushups, 50 reps
• KB Clean & Press, 25/sd
• Ring Dips, 25 reps
• Floor Wipers, (25/sd)

Post times to comments.

WHAT'S THE SKINNY ON THE FAT?

WTF...Where's the Fat?!  CLICK HERE  

"HELEN"

Turkish Get-up

• 5 reps per side

L-Sit

• 10 sec hold or 10 reps

Tuck Planche

• 5 reps

HSPU or Handstand Hold

• 5 reps or 10 sec hold

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3 rounds for time:

• 400m run
• 21 KB Swings
• 12 Pullups

Post times and loads to comments.

"MURPH"

For time:

• Run 1 Mile
• 100 Pullups
• 200 Pushups
• 300 Squats
• Run 1 Mile

Partion pullups, pushups, squats as needed.  Post times to comments.

Memorial Day Tribute

"LYNNE" & 30/20 RUN

5 rounds for MAX reps:

• BW Bench Press
• BW Pullups

Rest 3-5 minutes between rounds.

Post loads to comments.

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30:20 RUN

• 8 rounds, 30 seconds on 20 seconds off, all out effort! 
  
• Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
  

Post speed to comments.

FRONT SQUAT & METCON

Front Squat 5-5-5-5-5 reps

Post loads to comments.

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5 rounds for time:

• 10 MB Cleans
• 10 Burpees

Post times and loads to comments.