CROSSFIT
5 Rounds for time:
25 wallballs 
30 pull-ups

CROSSFIT BASICS
5 Rounds for time:
15 wallballs 
15 ring rows
 
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CROSSFIT
3 Rounds for time:
30 KB swings 24/16kg 
60 Double unders
400m Run
 
CROSSFIT BASICS
3 Rounds for time:
30 KB swings 16/8kg 
100 Singlek skips
200m Run
 

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CROSSFIT
Shoulder press 1-1-1-1-1 
Push press 1-1-1-1-1 
Push jerk 1-1-1-1-1 
Try to increase the load on each of the fifteen reps.
 
CROSSFIT BASICS
Shoulder press 1-1-1-1-1 
Push press 1-1-1-1-1 
Push jerk 1-1-1-1-1 
 
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CROSSFIT
Back squat
5-5-5-5-5

CROSSFIT BASICS
Back squat
5-5-5-5-5
​
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CROSSFIT
Clean and jerk
5-5-3-3-3-1-1-1-1-1
 
CROSSFIT BASICS
Power clean
5-5-3-3-3-1-1-1-1-1

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CROSSFIT
With a 12min running clock
1min Double unders
1min Kb swings 24/16kg
2min Double unders
2min Kb swings 24/16kg
3min Double unders
3min Kb swings 24/16kg
 
CROSSFIT BASICS
1min single skips
1min Kb swings 16/12kg
2min single skips
2min Kb swings 16/12kg
3min single skips
3min Kb swings 16/12kg
 
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CROSSFIT
3 Rounds for time:
30 Push ups
20 Front squats 50/35kg
20 Push press 50/35kg
30 Toes to bar
 
CROSSFIT BASICS
3 Rounds for time:
20 Push ups
20 Air squats
20 Shoulder taps
30 Sit ups
 
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CROSSFIT
For Time:
Double Grace
60 Clean an jerks 60/40kg
 
CROSSFIT BASICS
For Time:
100 Burpees
 
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CROSSFIT
For Time:
10 x 200m sprints
Rest 2mins
 
CROSSFIT BASICS

For Time:
10 x 200m sprints
Rest 2mins
 
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​SWEATFEST SATURDAY
For Time
100 Lateral Burpees
100 Box Step-Ups
100 Push-Ups
 
Every minute on the minute, perform:
5 Air Squats
5 Sit-Ups
 
Time Cap: 30 minutes