CrossFit Intense

21-15-9 reps for time of:
135/95 pound Clean*
Sit-up
*Games Athletes need to do Axle

Watch out when going to the bathroom!!!!

20 minute AMRAP:
500 Meter Row/400 Meter SkiErg/1K Airdyne/400 Meters Sandbag Run*
21-Overhand Axle Deadlift 155/105
*Johnny’s Choice

20 minute AMRAP:
Row 250 meters
25 Push-ups-Hands Off

Need help for the Intense Games on Feb 4! Sign up at the gym!

SWOD: Clean 1 RM

15 minute AMRAP:
2-Stones To Shoulder 150/110
20-Wall ball shots, 20/14 pound ball
Run 200 meters

“Squatting Stones”8-6-4-1 stone squat cleans 150/110#

Between each set complete 30 double unders and 15 pullups.
Double Unders unbroken

“Hell On Wheels”
8 Minute AMRAP:
4-Axle Overhand Deadlift
4-Axle Hang Cleans
4-Axle Overhead
*135/95~115/75
——Rest—–
90 sec max double unders

Old one of Furious with an Axle

Max Deadlift (Conventional)
Then
6 Minute AMRAP:
6-Hand Release Push Ups
6-Mountain Climbers 2 count
6-Jump Squats

For Time:
10-1 Thrusters 95/65
1-10 Bar Facing Burpees

SWOD: 5×5 Thruster
70%, 75%, 80%, 85%, 90%

“Orlando/Castro MetCon”
5 Rounds For Time:
3-Stones To Shoulder 150/110
6-Chest 2 Bar Pull Ups
12-Box Jumps 24/20”

SWOD: 5×5 Back Squat
65%, 70%, 75%, 80%, 85%

7 Rounds For Time:
3-Cleans @ 80%
4-HSPU