THE AVA SPECIAL

4 ROUNDS

Run 400 meter's
21 Ground to Overhead @ 97#'s

Rest 2 minutes and 53 seconds between rounds

Set a treadmill to the highest incline, speed starts at a jog for a while then at moderate for 3 minutes, more challenging for the next 3 minutes, very challenging for the next 3 minutes. Hard as hell for 1 minute.

15% incline and level 8.5mph is pretty legit. Total WORK time is 10 minutes.

THE SPEALLER SPECIAL

FOR TIME

100 Hang Squat Clean Thrusters with 35# dumbbells
At the start of every minute perform 5 Burpees

BURPEE BURNER

FOR 10 MINS

Perform 6 Burpees every 30 seconds

IMMEDIATELY AFTER FOR TIME

Run 1 Mile

'08 GAMES SPECIAL

21-15-9

Thruster w/45# dumbbells
Burpee

CASH OUT

Sprint at the highest incline and the fastest speed you can handle for 2 minutes

THE MATT CHAN SPECIAL

EMOM - till failure

10 thrusters with 40# DB's
20 Double Unders

AMRAP TRIPLET

AMRAP 5 MINUTES

7 Lat Pull Downs (Heavy)
10 Push Ups

AMRAP 5 MINUTES

10 Alternating DB Snatches
10 Sit Ups

AMRAP 2 MINUTES

Jumping Air Squats

THE ASHLEY SPECIAL

FOR TIME

100 DB Push Press with 45# Dumbbells

At the start of every minute perform 3 Burpees until you finish

THE DARREN SPECIAL (CROSSFIT MAYHEM)

5 ROUNDS

Run 400 meters (Challenging Pace)
20 Hang Squat Cleans with 35# dumbbells
15 burpees

TABATA TRIPLET

4 ROUNDS

20 Sec. of Air Squats
10 Sec. of Rest

4 ROUNDS

20 Sec. of DB Push Ups with 45# Dumbbell
(pull right arm to chest w/dumbbell, push up, pull left arm to chest w/dumbbell)
10 Sec. of Rest

4 ROUNDS

20 Sec. Hollow Rock Hold
10 Sec. of Rest