Workout of the Day

TBE CrossFit – Cardio & Kettlebells View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 22 min AMRAP 10 KB burpee step ups 200m Run 10 Supine pull ups/ring rows/ kipping pull ups

TBE CrossFit – Intro to CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 3 Rounds: 3 Minute Calorie Row 2 Minute Burpee Box Overs 1 Minute Calorie Bike Rest 2 Minutes

TBE CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Daniel” 50 pull ups 400m run 21 thrusters 800m run 21 thrusters 400m run 50 pull ups

TBE CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 20: 50/35 Calorie Bike 50 Kettlebell Swings (70/53) 50/35 Calorie Schwinn Bike 200 Meter KB Run (50/35)Run is done together!

TBE CrossFit – Cardio & Kettlebells View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 21 Min AMRAP 1000m Row Into…. 50 Single jump ropes/ dubs 20 KB lunges (kb each hand) 10 KB sit up with press @12 min… Read more »

TBE CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie

TBE CrossFit – CrossFit View Public Whiteboard

TBE CrossFit – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Double Unders 1 Minute Calorie Bike 1 Minute Rest

TBE CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time: 30 Snatches (95/65) 30 Clean and Jerks (95/65) 30 Thrusters (95/65)

TBE CrossFit – Cardio & Kettlebells View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 7 KB DL 3 KB Hang Squat Cleans *after every 3rds of KBs complete 10 shuttle sprints