Silver Castrato

Silver Castrato

Warm-Up: 2 Rounds of: • 10 Jumping Jacks, • 10 Push Ups, and • 5 Burpees.

Workout: 3 Rounds for Time of: • 15 Ring Muscle Ups, ­ ­ • 20 Kettlebell Swings (53/35 lbs),  and  • 30 Air Squats.

Blue Keytar

Blue Keytar

Warmup: 25 Jumping Jacks, 10 Burpees, 15 Pushups

Workout: 3 Rounds for time of: 20 DB Snatch (alternating arms) @ 50lbs/35lbs (10 each arm) 15 Toes to Bar or Knees to Elbows (scale as needed) 30 Mountain Climbers (each leg is 1 rep – so 60 total reps) 20 …

Fuchsia Txistu

Fuchsia Txistu

Warm-up: 3 Rounds of 10 Air Squats, 5 Push-ups and 10 Sit-Ups.

Workout: For Time - 20 minutes Cap (Time cap is the amount of time you have to complete all exercises)
20 BB Ground To OH (Barbell Ground To Overhead) – Use a weight that allows for proper form …

Aqua Bandurria

Aqua Bandurria

Warm-Up: 3 Rounds of: • 10 Jumping Jacks • 5 Pushups • 10 Air Squats

Workout: 4 Sets of the Following Complex (15 minutes): • 8 Single-Arm DB Hang Clean and Jerk (each arm) • 12 Alternating Reverse Lunges with DB Overhead Press (6 each leg) • 15 V-Ups or Sit Ups Rest 1 …

Anna Turner

Anna Turner

Warm Up: 3 Rounds of 10 Burpees, 5 Push-Ups, and 20 Jumping Jacks.

Workout: AMRAP (As Many Reps As Possible) in 15 minutes: 10 Burpees, 10 Squats with Shoulder Presses, 10 Sit-Ups with Toe Touches.

Thirsty Salmon

Thirsty Salmon

Crossfit Workout: 1. Barbell Ground To Overhead (3 sets of 8 reps) 2. Push-Ups (3 sets of 10 reps) 3. Burpees (4 rounds, 20 seconds on/10 seconds off) 4. Pull-Ups (5 sets of 5 reps)
5. Alternating Lunges with Dumbbells or Kettlebells( 3x12 each leg )

Trevino, Garcia And Bernard

Trevino, Garcia And Bernard

Crossfit Workout: 1. Overhead Squats - 3 sets of 8 reps 2. Push-ups - 4 sets of 10 reps 3. Burpees - 5 sets of 12 reps 4. Pull-Ups or Ring Rows - 6 sets of 15 reps
5. Russian Twists with Medicine Ball or Weight Plate – 7 rounds, 20 …

Daniel Brown

Daniel Brown

Warm-Up: 3 Rounds - 10 Air Squats, 10 Push Ups, 5 Ring Rows

Workout: 4 Rounds For Time:
15 Calorie Row or Bike
10 Burpees over the Rings
5 Ring Muscle Up (Scale to Jumping Pull ups if needed)

Gutierrez-English

Gutierrez-English

CrossFit Workout:

Warm-up: 5 minutes of dynamic stretching and jogging in place.

Strength Component: 4 sets of 10 reps each, with 1 minute rest between sets • Thrusters (95lbs/65 lbs) • Push Press (95lbs/ 65lbs)

Conditioning Circuit – 3 Rounds for Time • 20 Thrusters (75 lbs/ 55 lbs) 20 seconds on …

Cooley Inc

Cooley Inc

Crossfit Workout: 1. DB Lunge x 10 each leg (20 total) 2. Push-Ups x 15 reps 3. Burpees x 20 reps 4. V-Ups x 25 reps
5. DB Lunges with a Twist and Reach (L+R = 1 rep)x 30 total 6. Squat Jumps x 35 reps

1999 Daewoo Lanos

1999 Daewoo Lanos

Warm-up: 3 Rounds of: 10 Air Squats, 10 Pushups, 10 Situps

Workout: 4 Rounds for Time Of:
400m Row, 20 Burpees, 20 Weighted Russian Twists (15/25lbs)

2003 Dodge Dakota Quad Cab

2003 Dodge Dakota Quad Cab

Warm Up: 3 Rounds of - 10 Jumping Jacks - 8 Squats with shoulder press (using a light weight)

Workout:
4 Sets of the following exercises, each set performed for 45 seconds followed by 15 second rest period.

1. Single Arm DB Hang Clean and Jerk (alternate arms …

Gray Pipa

Gray Pipa

Warm-up: 3 Rounds of 10 Squats, 15 Mountain Climbers and 20 Jumping Jacks.

Workout: 30 Seconds on/ 30 seconds off for 5 rounds each exercise (total 25 minutes)

• Wall Ball Shots - 10 Reps
• Burpees – Max Rep in 30 secs                                                      
                                                                      • Push Ups – Max reps in 30 Secs                                 • Sit ups …

Richard Golden

Richard Golden

1. Row 500m
2. 3 Rounds of: 10 Burpees, 15 Push-Ups, 20 Air Squats
3. Tabata Interval: 8 rounds alternating between :20 seconds of Rowing and :10 seconds rest
4. 2 Rounds of: 12 Bent Over Rows (use a barbell or dumbbells), 25 Sit-Ups
5. For Time - Row 1000m

1998 Ford Windstar Passenger

1998 Ford Windstar Passenger

Warm-up: 3 rounds of 10 jumping jacks, 5 burpees and 10 mountain climbers. Workout: 4 Rounds for time: • 8 Pull-Ups • 12 Kettlebell Swings (35/50 lbs) • 16 Push-Ups • 20 Sit-Ups Cool Down: 1 minute plank hold

Gloppy Yellow

Gloppy Yellow

Warm Up: 3 Rounds of: • 10 Jumping Jacks • 10 Squats • 10 Push Ups

Strength Workout: Bar Muscle Up Progression (5 sets of 3 reps each)
1. Scap Pull-Ups x3 Reps 2. Kip Swings x3 Reps 3. Hip to Bar Transition x2 Reps 4. Low Ring Muscle Up Transitions …

Smith, Morales And Michael

Smith, Morales And Michael

Warm-up: 5 minutes of light jogging, dynamic stretching and mobility exercises.

Workout: AMRAP (As Many Rounds As Possible) in 20 Minutes:
10 Handstand Push-Ups
20 Squats
30 Double Unders/Jump Rope or 30 Seconds of Jumping Jacks if no rope available 40 Meter Handstand Walk

Sunny Periwinkle

Sunny Periwinkle

Warm-up: 3 Rounds of 10 Jumping Jacks, 15 Squats, 20 High Knees.

Workout: 1. 3 Rounds of 12 Box Jump-Overs (24/20 inch box) + 8 Burpees
2. 4 Rounds of 30 Seconds Wall Sit + 50 Mountain Climbers
3. 2 Sets of Max Reps Single Leg Glute Bridges on …

2001 Dodge Ram Van 2500

2001 Dodge Ram Van 2500

Warm-up: 3 Rounds of 10 Jumping Jacks, 5 Pushups and 10 Sit Ups.

Workout: 4 Rounds for Time: 20 Thrusters (use a weight that is challenging but still allows you to maintain good form)
15 Burpees
10 Pull-Ups

Patricia Estrada

Patricia Estrada

CrossFit Workout: 1. Deadlift 5x5 (five sets of five reps) 2. Clean and Jerk 3x3 (three sets of three reps) 3. Hang Clean 2x8 (two sets of eight reps ) 4. Push Press 4 x 10 (four sets of ten reps)