SpaCity CrossFit

For time:
1-2-3-4-5-6-7-8
Power Cleans
Wall Walks

3 sets
15/12 Calorie Row
15 Shoulder to Overhead
20 Toes to Bar
15 Shoulder to Overhead
15/12 Calorie Row
-Rest 3:00 between sets-

Run 800m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 800m

Last week of Friday night lights 🤩
Must sign up tomorrow by noon!

100 Air Squats
100/80 Calorie Row
100 Air Squats

30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Bench Press

5 Rounds
100 M sprint
8 Power Snatches

5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

15:00 AMRAP:
200m Run
15 Kettlebell Swings
10 Burpees

Every minute on the minute for 6 minutes:
Odd: 15 Wall balls
Even: 12/10 Calorie Air Bike
--rest 2:00 --
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters
Even: 12/10 Calorie Air Bike

50 V-Ups
50 Box Jump Overs
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups

1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row

24.1

120 Double Unders
40 Dumbbell Front Squats
20 Box Jump Overs

2 sets
27-21-15 (21-16-12 for women)
Calorie Ski or Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)

Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

15-12-9-6
Calorie Air Bike
Deadlifts
Strict Handstand Push ups

15.5

27-21-15-9
Calorie Row
Thrusters

For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders
4 alternating DB sn**ch after each set

* Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout.

16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk
12 Burpee Over Dumbbell
10 Toes to Bar

5 Rounds
10 Shuttle Runs
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)

4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-

20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 10 Thrusters

❤️Happy Valentine’s Day ❤️

24-21-18-15-12
Kettlebell Swings
GHD’s (Or V-Ups)
Kettlebell Box Step Ups

Every 3:00 (5 sets)
10/8 Calorie Air Bike
20 Wall Balls
50 Double Unders

5 Sets:
4 Shuttle Runs
8 Burpee Box Jump Overs
-Rest 1:1 between sets-

6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
-Rest 1:00 between rounds-

For Time:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats