Whoever said ‘simple’ couldn’t be ‘painful’ has never done an AMRAP of deadlifts between one-mile runs. AMRAP: Run, Deadlift, Run Throw 135-lbs on the bar for men and 95-lbs on the bar for women. Set a timer for 10 minutes. Run a mile at a strong, steady pace before hitting the bar. Set a steady…… Continue reading WeRFit Workout: Dead Sprint
As many rounds/reps as possible (AMRAP) in 15 minutes of: 20 Thrusters (95 lbs)400 meter run20 Kettlebell Swings Focus on your hips to get through this tough workout. The run between the thrusters and kettlebells swings is a good time for you to focus on breathing and mentally prepare for each upcoming round. Think about…… Continue reading WeRFit Workout: Elvis’s Pelvis
Five rounds for time: 400 meter run30 box jumps30 wall ball shots Kelly is one of our favorite CrossFit workouts of all time. It was first released on CrossFit.com in April of 2005 and features some of the most effective training movements in the sport: running, box jumps, and wall balls.
Five rounds for time: 400 meter run15 overhead squats at 95-lbs Nancy was first published by CrossFit as the Workout of the Day in July of 2016. If you need to, lower the weight on the overhead squats. Beginners who are still building comfort with the movement can do these with just their arms or…… Continue reading WeRFit Workout: CrossFit Girl ‘Nancy’