March 30, 2020

For Time:

30-25-20-15

Goblet Squat

25-50-75-100

Double Unders

30-25-20-15

OH Walking Lunge

If no weight, double squats x2  and Lunges x2. If no rope, sub Mountain Climbers

March 27, 2020

30 Min AMRAP

5:00 Run L3 Pace (2:30 out/2:30 Back)

100 Double Unders (Sub 100 Mountain Climbers if no rope)

50 Wall Balls

40 KBS

30 Burpees

March 26, 2020

Running Intervals!

0:00-8:00 Warm up Jog

8:00-12:00 L3 Pace

12:00-14:00 Walk

14:00-18:00 L3 Pace

18:00-20:00 Walk

20:00-24:00 L3 Pace

24:00-26:00 Walk

26:00-27:00 L4 Pace

27:00-30:00 Walk

30:00-31:00 L4 Pace

31:00-34:00 Walk

34:00-35:00 L4 Pace

Recovery Jog

Finish...

March 25, 2020

3 Rounds 1:00 min on/1 min off

1 Min Max Effort Mountain Climbers

1 Min Rest

1 Min Max Squat Jump

1 Min Rest

1 Min Max Flutter Kicks

1 Min Rest

1 Min Max Burpees

1 Min Rest

1 Min Max Plank

1 Min Rest

March 24, 2020

50-40-30-20-10

Sit Ups

Lunges 

Push Ups

March 23, 2020

5 RFT

2:00 Run L4 Pace effort (1 min out/1 min back)

20 Wall Balls (Sub 40 Air Squats if no WB)

50 Double Unders (Sub 50 Mountain Climbers if no rope)

March 20, 2020

Metcon (Time)

"Fat Amy"
For Time:
50 Goblet Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Single Arm OH Lunge
10 Burpees
20 KBS
10 Burpees
200Ft Bear Crawl
10 Burpees
20 KBS
10 Burpees
30 Single Arm OH Lunge
10 Burpees
40 Sit Ups
10 Burpees
50 Goblet Squ...

March 19, 2020

Metcon (No Measure)

30 Min Run
(15 mins out, 15 mins back)
Every 2 Minutes, alternate between 15 Jump Squats and 10 Push Ups

March 18, 2020

Metcon (Time)

2 RFT:
30 Cal Bike
25 Wall Balls
20 Squat Snatch (95/65)
15 Bar Facing Burpees
10 T2B

March 17, 2020

Metcon (Time)

3 RFT:
800m Run
50 Double Unders
10 Push Jerk (135/95)

At Home:
Run 2 Mins Out, 2 Mins Back
100 Mountain Climbers
20 Push Ups

25 Min Time Cap

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