CrossFit Heavy Lift

Rest Day APRIL FOOLS Warm up: basic (jumprope) Stretch: shoulders WOD: 4 rounds of: 10 HSPU 2 Rope Climbs @ 15FT** **If you don...

Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees Post time to comments and/or register and submit your results...

warm up: basic (row) Stretch: quads Skill/Strength: 1 minute AMRAP -  45# barbell back squat w/ hop WOD:  'ELI'    CFT: 800m r...

Warm up: Basic (jumprope) Stretch: shoulders WOD: complete for time: 50 DU 40 barbell press @ 75/45# 50 DU 30 barbell press @ 95/55# ...

Warm up: Basic (run) Skill/Strength: 1-1-1 bench press max Stretch: lower back WOD: 21-15-9 Burpee pull ups GHD Sit ups

Warm up: Basic (run) Stretch: hamstrings/shoulders/back WOD: 5 rounds of: 20 KB Squats @ 53/35#  (weight must contact ground during squ...

Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 ...