Author Archives: cpiazza

Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood  

5 x 5 Deadlift Rest 3 minutes between lifts 21-15-9 Ring dips Ring Push ups 5 minute rest 2 rounds of 30 secs on / 30 secs off Hollow rock Supermans

For Time: 21-15-9 Overhead Squats Burpees

10 x 100m sprints. Rest 90 secs between sprints.      

Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5

Tabata Push-ups Rest 5 mins On the minute every minute for 10 minutes: Clean & Jerk, 2 reps Rest 5 mins 5 mins of: 15 secs on / 15 secs off, alternating between parallette handstands and L-sits

“Death by pull-ups” With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post …
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Run: 3x( 200m + 400m+ 600m) Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, …
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3 rounds for time: 5 Clean & jerk 10 Toes to bar 15 Wall ball shots Run 400 m

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep