CrossFit Fond du Lac

Warmup: 8:00

bike 3:00 + 21-15-9 situps/ring rows

Conditioning: 5:00 AMRAP x 5 rounds

row 500m/1000m bike erg

25 wall balls

10 burpees to 6" target

*max db push press in remaining time

rest 2:00 between rounds

*goal is to increase pace each round and increase your number of reps for STOH each time

Warmup: 10:00 AMRAP

bike 1:00 + 10 pushups + 5/5 SA db push press + 15 AKS + 10 ring rows

Strength: 20:00 AMRAP

SA overhead carry 50/50'

farmers walk x 100'

standing alt db curl x 8/8 

bb strict press x 8

bike 1:00 at 75%

Conditioning: 18 AMRAP w/partner

bike 40/30 cals (50/40 erg)

30 hang power cleans to overhead 135/95# (5's back and forth)

20 synchro TTB (sub synchro sit-ups x 30)

10 synchro c2b pullups (sub pullups/ring rows)

*bike and hpc to oh 1 person working at a time, other work is synchro

Warm-up: 10:00

Dynamic + 3 Rds: 10 Dkb DL + 10 Air Squats + 5/5 KB Cleans

Strength: E3MOM for 5 Rounds

X Deadlifts + 200’ Dkb FR Carry + X Deadlifts

Rd 1: 10 @60%

Rd 2: 8   @65%      

Rd 3: 6.  @70-75%

Rd 4: 4   @75-80%

Rd 5: 2   @85%+

Conditioning: 15:00 CAP

100/75 Cal AB for time

*EMOM not including 0:00 - 10 Dkb Cleans (35s/26s)

Extra: for completion

Immediately after 15:00 CAP complete:

20 Medball Situps + 40 Situps + 20 Medball Situps

Warmup: 10 AMRAP

bike 1000m/25 calories + 3 shuttle sprint (rig and back =1) + 14 db snatches

Conditioning: for time 30:00 cap

5000m bike erg

3 rounds

20 american kbs

20 squats

20 situps

5000m bike erg

Warmup: 10 AMRAP

bike 500m/15 calories + 10 kbs + 5 deadlifts at increasing weight

(start at 95/65#)

Strength: 18:00

0 - 8:00: work up to a 5rm deadlift for the day

9:00 - 18:00: 10 EMOM 3 deadlifts at 90% of todays 5rm

Conditioning: 12:00 cap

21 front squats 115/85#

9 bar facing burpees

15 front squats 135/95#

15 bar facing burpees

9 front squats 155/105#

21 bar facing burpees

*max front squats remaining time 185/125#

Warm-up: 10:00

500m Bike Erg + 15 Air Squats + 10 Aks

Strength: 22:00

0:00-12:00

Build to a 10RM Back Squat

12:00-22:00- E2MOM

3 Back Squat @10RM + 50’ FR Dkb/ddb Lunge (25’ out and back)

Conditioning: 3:00 ON 1:00 OFF for 15:00

18 Burpees

12 Pushups

6 Devil’s Press

Max STOH in remaining time