wichita 316 crossfit
 

2018-01-15

Monday – Open 13.2 10min AMRAP 5 Shoulder to Overhead 10 Deadlift 15 Box Jumps Tues 20-15-10-5 Thruster Toes to bar Bar Facing Burpees Wed Every 3min for 18min 3 Muscle Ups 6 DB Step Ups 9 Cal Bike Thurs 5 Rounds 30 Double Unders 15 Power Snatch (no heavier than 75#) Fri w/ a pa
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2018-01-08

Mon – Open 15.4 8min AMRAP 3,6,9,12,15,18,21 HSPU 3,3,3,6,6,6,9,9,9 Power Clean Tues 4 Rounds – each one is a sprint! 15 Cal Bike/Row 12 Pistols/Step-ups (6 each leg) 9 Shoulder to Overhead Rest 1:1 Wed 21-15-9 Wall Ball Slam Ball Pushup Pull-up (c2b if able) Thurs 5 Round
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2018-01-01

Mon – Closed Tues 50 Double Unders 50 KB Snatch 50 DU 40 Goblet Squats 50 DU 30 KB Swings 50 DU 20 Dips 50 DU Wed 12min AMRAP Start with 4 reps of each and then add 2 each round 4,6,8,10… Pull-ups (c2b if able) Wall Ball Lunges holding WB at chest Thurs 10->1 Hang Clean Ba
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2017-12-25

Mon – closed Tues 9 min amrap 3,6,9,12… Ball slams Toes to bar **Alternate Sled push 50’ and bike 10/7 cals after each rd Wed 4 rds 8 hspu 40 air squat 8 hspu 40 Du Thurs 750m bike 15-12-9 Thruster Bar facing burpee 500m Bike Fri 2 person teams/1 person working at a time 4
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2017-12-18

Mon EMOM for 20min – Alternate between 3 Wall Walks 15 KB Swings 15 Slam Ball 3 Rope Climbs Bike 12/8 Cals Tues 10min AMRAP 9 Deadlift 9 Pullup 6 Power Clean 6 C2B Pullup 3 Snatch 3 Bar MU Use the same weight for dl, pc and snatch Wed 6 Rounds 20 Situps 12 Bar Facing Burpees 10
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2017-12-10

Mon 30-20-10 Sumo DL High Pull (light) Pullup Tues 12min AMRAP 10 dumbbell S2OH 25′ front rack DB lunge 10 db power clean 25′ front rack DB lunge Wed Every 4 min for 24min 7 Snatch 5 Muscle Up 5 Sled Push Down & Back Thurs 15-12-9-6 KB Swing Goblet Squat 3x Double Und
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2017-12-06

Mon 2 Rounds Run 800m 50 Wall Ball 50 Double Unders Tues Elizabeth 21-15-9 Power Clean Ring Dips Wed 5 Rounds Row 250/Bike 500 15 S2OH 15 T2B Thurs EMOM for 16min 3 Deadlift + 3 Hang Power Clean + 3 Fr Squat + 3 Push Jerk (even) 8 Burpees (odd) Fri 7min AMRAP 10 unbroken snatch 4 Bar
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2017-11-29

Mon 2 Rounds Run 200 10 Pullups Run 200 10 Slam Ball Run 200 10 T2B Run 200 10 HSPU Tues 10->1 Burpees Hang Power Snatch Front Squat Wed 3 Rounds 4min AMRAP 20 Pushups 20 Situps 20 Air Squats Run 400m (scale accordingly so you have at least 30sec of time remaining) ME KB Swing/Double
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2017-11-20

Mon w/ a partner 100 box jumps (partner hangs from the bar) 100 burpees (partner does wall sits) 100 wall balls (partner holds in a plank position) 100 slam ball (partner rests) Tues 4 rounds 5 squat snatch 50 Double Unders 10 HSPU Wed 7 min AMRAP 10 S2OH 10 Sumo DL High Pull 10 T2B 1
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2017-11-13

Mon 5-10-15-20-15-10-5 Wall balls Box jumps KB swings Tues 10 rounds 30 DU 10 push-ups 20 air squats Rest 1:00 after each round Wed 12 min AMRAP 10 T2B 10 bar facing burpees 10 hang Power cleans Thurs 3-6-9-12-15 DB snatch Dips Slam balls Goblet squats Fri Run 400m 10 squat cleans Run
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