CROSSFIT
"Cindy"
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
 
CROSSFIT BASICS
20min AMRAP:
5 Ring rows
10 Push-ups
15 Squats
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​CROSSFIT
For time:
40-30-20-10
Box jumps
Abmat sit-ups
 
CROSSFIT BASICS
For time:
40-30-20-10
Box Step ups
Sit-ups
 
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CROSSFIT
"MURPH"
1.6km Run
100 pull ups
200 Push ups
300 Air squats
1.6km Run

*Wear a 20lb weight vest.

CROSSFIT BASICS
Half Murph
800m Run
50 pull ups
100 Push ups
150 Air squats
800m Run

CROSSFIT
Tabata Bike/Row
Tabata Box jumps
Tabata Push press 35/25kg

CROSSFIT BASICS
Tabata Bike/Row
Tabata Jumping squats
Tabata Push ups
 
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​CROSSFIT
“ANGIE”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
 
CROSSFIT BASICS
For time:
75 Ring rows
75 Push ups
75 Sit ups
75 Squats
 
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CROSSFIT
Max unbroken Handstand walk
Max distance broad jump
Max unbroken double unders
*15mins on each
 
CROSSFIT BASICS
Max unbroken Handstand walk
Max distance broad jump
Max unbroken double unders
*15mins on each
 
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​Although it might not be as fun or sexy as a 200kg deadlift or a two-minute Fran, taking time to log workout details can go a long way in helping you become a better CrossFitter.

​We all inherently understand the benefits of keeping a training log. However, many of us are either not maintaining one or simply going through the motions by scribbling our WOD times in a notebook or spreadsheet.

CROSSFIT
For time:
100 Burpees
 
CROSSFIT BASICS
For time:
100 Burpees
 
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FINISHER
1min max calories assault bike

CROSSFIT
3 Rounds for time:
50 Air squats
7 Ring muscle-Ups
10 Hang Power Cleans 60/40kg
 
 
CROSSFIT BASICS
3 Rounds for time:
50 air squats
7 Low ring muscle ups
10 Kb swings 24/15kg
 

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CROSSFIT
5 Rounds for time:
400m run
15 kettlebell snatches (L)
15 kettlebell snatches (R)
24/16kg
 
CROSSFIT BASICS
5 Rounds for time:
400m run
20 Kb swings 24/16kg
 
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