(405) 463-XFIT

Hit Man

STRENGTH:

EMOM for 10 Min

1 Full Snatch + 1 Overhead Squat

CONDITIONING:

Three Rounds for Time…

10 Back Squats (225/155)

400M Run

CORE/MOBILITY:

1 Min Pigeon Pose

10 Ab Roller

1 Min Saddle

10 Ab Roller

Boat Race

STRENGTH:

Push Press

5 x 5

CONDITIONING:

Three Rounds for Time…

500M Row

400M Run

3 Minute Rest Between Rounds

CORE/MOBILITY:

50 Russian Med Ball Twists

1 Min Downward Dog

50 Russian Med Ball Twists

2 Min Legs On Wall

Holleyman

30 Rounds for Time…

5 Wallballs (20/14)

3 Handstand Push Ups

1 Power Clean (225/155)

CrossFit Total II

Three attempts to find a Max…

Power Clean

Bench Press

Overhead Squat (from rack)

15 minutes per movement. Time includes you warm up AND max attempts.

Have Fun!

The Ghost

CONDITIONING:

Six Rounds for Reps

1 Min Cal Row

1 Min Burpeea

1 Min Double Unders

1 Min Rest

CORE CONDITIONING:

8 Min EMOM

Odd: 15 Heavy Russian KB Swings

Even: 10 Rower Pike Abs

MOBILITY:

1 Min Downward Dog

1 Min Twisted Cross

Van Damme

TIME TRIAL:

800M Run

CONDITIONING:

With a Partner for Time

30 Snatches (135/95)

10 Muscle Ups (20 Strict Pull Ups)

30 Clean and Jerks (135/95)

10 Muscle Ups

30 Thrusters (135/95)

10 Muscle Ups

Break reps between partners however you like. One partner working at a time.

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Straddle

 

 

Midline March

STRENGTH:

Bench Press

5 x 3

CONDITIONING:

Three Rounds for Time

25 Sit Ups

50 Ft Handstand Walk (100Ft Bear Crawl)

50 Ft Double KB Overhead Walking Lunge (53/35)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Thread the Needle

 

Cindy

STRENGTH:

Deadlift

5 x 2

Two second decent from each rep.

CONDITIONING:

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Child’s Pose

30 V Ups

Fight Gone Bad

Running and Rowing today at 1PM!

CONDITIONING:

Three Rounds for Reps

1 Min Wallballs (20/14)

1 Min Sumo Deadlift High Pulls (75/55$

1 Min Box Jump 20 inch

1 Min Push Press (75/55)

1 Min Calorie Row

1 Min Rest

Olaf

STRENGTH:

DB Lateral Box Step Ups

4 x 10

Barbell Hollow Body Fluttter Kicks

4 x 50

CONDITIONING:

Five Rounds for Time

5 Squat Cleans (155/105)

25 Push Ups

CORE/MOBILITY:

1 Min Scorpion

:30 Biceps On Post