With a partner, every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 10 Partner Deadlifts (335/275/215)
Station 2 – 30 Ring Dips
Station 3 – 150 Double Unders/300 Single Unders
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (50/35)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
*This is a complex, the barbell may not come to rest on the ground.
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
Complete as many rounds and reps as possible in 12 minutes of:
12 Single-Arm Dumbbell Snatches (50/35)
9 Burpee Box Jump-Overs (24″/20″)
6 Chest-to-Bar Pullups
Rx+ = 6 Bar Muscle-Ups
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Dear CrossFit Community,
We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout “Eva.” Her injuries have placed her in the ICU, currently battling a long road to recovery.
Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets.
This Saturday, Feb. 16, please sweat with us in support of her recovery by completing the workout “Eva” in her honor at your local affiliate. A GoFundMe account has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated.
Sending love, strength and prayers to Eva.
Please use the hashtag #evaforeva
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65)
30 Double-Unders
15 Toes to Bar
20/15 Calories of Rowing
*Note and record times for each set.
**Your goal will be lowest total working time for the four sets.
(Example, 4:35, 4:42, 4:58, 5:05)
For time:
200 Single-Unders (Rx)
OR
100 Double-Unders (Rx+)
How fast can you accomplish 100 double-unders or 200 Single-Unders? These do not need to be unbroken.
Every 3 minutes, for 15 minutes complete:
4 Weighted Pull-ups
15 AbMat Situps
*Choose a weight and stay the same across all 5 sets. Reps Do Not need to be unbroken.
Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calorie Row
15 Double KB Deadlifts (70/53)
10 Squat Snatch (95/65)
Back Squat
Build in weight across 3 sets to find a heavy set of 8.
**Rest 2-3 minutes between sets.
*Input score on either the Rx or Scaled version depending on variation/mods.
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
Four sets of:
Push Jerk x 5 reps
Take 15 minutes to build to today’s heavy 5 reps.
Every 3 Minutes, for 9 Minutes (3 Rounds):
Bike 15/12 Calories
Max Reps of Man-Makers (50/35)
*Score is the number of Man-Makers completed across all three rounds.
A.
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)
Rest 2 minutes, and when the running clock reaches 7:00…
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups
Rounds of 15, 12, 9, 6, 3 reps for time of:
115/85 lb Thrusters
Bar-Facing Burpees
Three sets of:
Bulgarian Split Squat x 10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
***”Trap 3 Raises”***
https://www.youtube.com/watch?v=mcd7dFAfpEw
Rx:
Complete as many rounds and reps as possible in 60 seconds of:
5 Jumping Pullups
5 Hanging Leg Raises
Rx+:
Complete as many rounds and reps as possible in 60 seconds of:
5 Pull Ups
5 Toes to Bar
In February we are going to do a “Friday Challenge” each week…Here’s this weeks!
Every 10 minutes, for 30 minutes (3 sets) for times:
500/400 Meter Row
20 Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
*Pistol modifications: Add a weight under heel, pistols to a box/bench, front weighted pistols, increase air squat reps (up to 40).
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