CrossFit X-Factor

Heads up the the weekend guys, tomorrow and Sunday will be 11am classes as usual. Monday will only have 10am and Noon. Get outdoors and have some fun otherwise!

3 rounds for time of:

• 400m Run
• 30 Box Jumps (24″)
• 25 Back Extensions
• 20 Deadlifts 205/165

Post total time here.

“Jackie”

• 1000m Row
• 50 Thrusters 45lb
• 30 Pullups

Post total time here.

5 rounds of

• 5 Squat Clean Thrusters 135/95
• 10 Chest to Bar Pullups

Post time here.

A) Three rounds for time of:

• 50 Double-unders
• 25 Wallball “2-fer-1s”, 20 pound ball

B) 3×12 5-3-1 Tempo Overhead Squat therapy

Check her out!

6 rounds for time of:
400m Run
25 Burpees

* Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. *

Post total time here.

Isabel

30 Snatches for time (135/95)

“Roy”

5 rounds for time of:

• 15 Deadlifts 225 lbs
• 20 Box Jumps (24 in.)
• 25 Pull-ups

A) Bench Press 1-1-1-1-1
B) 10x100yd Sprints

A) Angie

• 100 Pullups
• 100 Pushups
• 100 Situps
• 100 Squats

Record total time here.

A) 30 Squat Clean & Jerks for time
B) Overhead Lunges 3 sets of 5ea leg (heavy as safely possible), Good Mornings 3 sets of 10 (heavy as safely possible)
C) Max L-sit Hold, 6 rounds. Record longest time. 3 rounds of 10 toes to bar, 20 situps (as fast as possible)

Chose B or C, or B+C if you’re really feelin it. Report Squat Clean and Jerk time here.

A) 3 rounds of

• 30 Pushups
• 1 Rope Climb
• 21 Overhead Squats 95/65
• 1 Rope Climb
  (7 min time limit)

B) 3 rounds of

• 30 Toes to Bar
• 21 Ground to Overheard 95/65
  (7min time limit)

C) 3 rounds of

• 10 Burpee Pullups
• 4 Rope Climbs
  (12min time limit)

Complete as many rounds as possible in seven minutes of:

• 7 315/205 pound Deadlift
• 20 meter Sprint
• 14 Pistols
• 21 Double-unders
• 20 meter Sprint

Pyramid Double Helen

• Run 1200 meters
• 63 Kettlebell swings (1.5/1)
• 36 Pull-ups
• Run 800 meters
• 42 Kettlebell swings
• 24 Pull-ups
• Run 400 meters
• 21 Kettlebell swings
• 12 Pull-ups

Post total time here.

[View with PicLens]

50-40-30-20-10 reps of:

• Double-Unders
• Sit-ups
• Burpees

Post total time here.

A) 9-7-5 reps of:

• Muscle-ups
• Squat Snatches 135/95#

B) 400m Sprint x2

A) Deadlift 1-10-1-20-1-30
Work up to your 1RM, and each set will be based on that. Use roughly 75% of your 1RM for the set of 10, 50% for set of 20, and 35% for set of 30. Rest as needed between sets. Add up the load for each round as your total score and record here.

B) 150 Double-Unders for time (Or 450 single unders)

Double Unders from Patrick Cummings on Vimeo.

Fight Gone Bad
1 minute each station, keep track of reps each round. 1 minute rest between each 3 full rounds of movements.

• Wall Ball 20#
• Sumo Deadlift High-Pull 75#
• Box Jumps 24″
• Push Press 75#
• Row (Calories)

Add together each round, post total reps here.

A) 5 rounds for time of:

• 21 Kettlebell Swings (2/1.5pood)
• 21 Pull-ups

B) Max Effort 500m Row