AMRAP in 17 minutes of:

8 Push Press 115/80

10 Kettlebell Swings 53/35

10 Kettlebell Reverse Lunges 53/35

5 rounds for time of:

9 Burpee Box Jumps, 24/20

9 Power Cleans, 135/95 lbs

75 Single Unders

“Upside Down Helen”

3 rounds for time of:

Run 400 meters
21 Kettlebell Swings, 53/35 lbs
12 Handstand Push Ups

5 rounds, 1 min per station, for max reps of:

Row Calorie

Thruster 115/80

Strict Pull-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Just a reminder that the CrossFit Cayman 90/10 Habits Challenge will kick off at 9am!

“90/10 Habits Challenge Workout”

For Time:

65 Calorie Row

55 Thrusters (45/35 lb)

45 Kettlebell Swings (53/35 lb)

35 Burpees

25 Pull-ups

15 Power Cleans (135/95 lb)

18-15-12-9-6-3 reps, for time of:

Hang Power Clean 95/65

Burpee

Weighted Sit-up (medball) 20/14 lbs

For time:

Run 800 meters

25 Deadlifts 205/135

Run 800 meters

50 Wallballs 20/14

Run 800 meters

15 Bar Muscle-ups

3 rounds, 1 min per station, for max reps of:

Row Calorie

Strict Handstand Push-up

Box Jump, 24/20

Hang Power Snatch, 75/55

Plank Hold

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Take 7 minutes and work up to a heavy Power Clean:

Then:

Complete as many rounds as possible in 15 mins of:

5 Power Cleans 115/80

10 Front Squats 115/80

15 Toes-to-bars

Push Press 2-2-2-2-2

Then:

For time:

21 Thrusters, 95/65 lbs

14 Burpee Pull-ups

15 Thrusters, 95/65 lbs

10 Burpee Pull-ups

9 Thrusters, 95/65 lbs

6 Burpee Pull-ups

9 Thrusters, 95/65 lbs

6 Burpee Pull-ups

In teams of 2, for time:

Run 800 meter*

80 Wall Ball 20/14

80 Kettlebell Reverse lunges 53/35

80 Sit ups

80 Kettlebell Push press

80 Kettlebell Goblet squats

Run 800 meter*

*Run together holding a band, and split the rest as desired.

5 Rounds for Time:

15 Lateral Burpee Over the Bar

15 Deadlifts 185/125

200 meter Shuttle Run

4 Rounds for Time:

8 Clean and Jerks 135/95

14 Weighted Step-Ups (Pick Load)

12 Toes to Bar

Team of 3 with 1 person working at a time:

2 Rounds Total for Reps:

Station 1 : Rope Climbs - AMRAP 3 min

Station 2: Front Squats (185/115) - AMRAP 3 min

Station 3: Bike Erg Calories - AMRAP 3 min

*Spend 3 minutes at each station, then rotate.

*After all 3 stations = Round 1 (9 mins).

*Repeat for Round 2 (9 mins).

Every 5 min x 4 rounds:

Max Rep of Weighted Push-ups 25/10

400 meter Run

- Rest the remaining time

- Score is number of Push-ups

For 5 cycles:

AMRAP in 3 mins of:

3 Hang Power Snatches, 95/65

4 Strict Pull-ups

12 Sit-ups  

Rest 1 min between each cycle. For each cycle continue the AMRAP

In teams of 2, with 1 partner working at a time, complete for time:

Row 2001 meters

-Then-

9 Rounds of:

11 Deadlifts 155/105

11 Box Jumps 24/20

11 Pull Ups

*Switch as you want for Rowing

You Go I go style for the movement Partner 1 do Deadlifts….Partner 2 do Box Jumps…..Partner 1 do Pull ups……Partner 2 do Deadlifts….and so on

This workout was programmed by NCFit and designed to honor all the heroes and all the lost on 9/11/2001

For time:

Accumulate 1 min Hang Tuck Hold

200 meter Single Arm Farmers Carry 53/35

60 Single Unders

120 Double Unders

60 Single Unders

200 meter Single Arm Farmers Carry

Accumulate 1 min Hang Tuck Hold

For 4 cycles:

AMRAP in 5 mins of:

Row 600/500 meters

10 Kettlebell Sumo Deadlift High-Pull

Max Shuttle runs (25 feet)

*Rest 1 min between each cycle

3 Rounds for Time:

50 Air Squats

7 Ring Muscle-Ups

10 Hang Power Cleans 135/95