6x every 7min new set
15/13 cal assault bike+ 15/13 cal row + 16 db snatch + 80du

-Ekoilla kierroksilla pitää jäädä minuutti tai yli lepoa, jos ei jää niin tee 8min lähdöillä.
-Tarkotus mennä joka kierros kovaa.

A.

Side plank leg lift hip drop combo 1/,2/,3/...
Dowel Hollow Over Unders
Lateral crawl ball
Curve 🏃🏼‍♀️

B.

Bulgarian Burpee 1/,2/,3/...
Broadjump hams
Inverted row
Ski ⛷

C.

SA KB BU Tall kneel to stand 1/,2/,3/...
Lateral KB Swing Walks
Tall Kneel Halos
Row 🚣🏻‍♀️

3x10 minutes, 90s rest in between

Bonus finisher 👌🏻💪🏻💦

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 600 Meters
50 Double-Unders

In teams of 4:
EMOM 24:00
Minute 1: Max Walballs (20/14)
Minute 2: Max Shuttle Runs (50 meter intervals)
Minute 3: Max USA Swings (24/16kg)
Minute 4: Max Burpee Pull-ups

• All 4 athletes working. When the 60s is up they will rotate stations.
• Score = total reps completed.

Rest 2:00

AMRAP 10:00 in the same team of 4: Carry Relay
5:00 Front Rack Carry (24/16kg) 50m
5:00 Farmer Carry (24/16kg) 50m

• 1 person working, carries 50m and then gives to next person in the group

1) Speed Bench Press: 9 x 3 @50%, every 60s.
- Change Grip every 3 sets ie. close, medium, and wide grip.
- Class will do floor press

2) Banded Alphabet: 2 Sets on each side. Rest 60s.
- Small letters with these + squeeze abs hard!

Workout of the Day
Friday 180323 ..
Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Finisher
stretch and roll give Castro the middle finger, and drink. Just let Decken know if you get something.

3 Rounds of:
15 KB JM Presses
12 KB Hammer Curls
30 Landmine Rotations (total)
- No rest between movements, but rest 60s after all 3.

10 x Tabata Intervals (20s work/10s rest x 10)
1a) Hollow Hold
1b) Suitcase KB Deadlift (light)

• Alternate between movement.

Tansey's Revenge

For Time:

200 double unders

5 STOH 100/70kg
20 pullups
400m run
4 STOH 100/70kg
20 pullups
400m run
3 STOH 100/70kg
20 pullups
400m run
2 STOH 100/70kg
20 pullups
400m run
1 STOH 100/70kg
20 pullups
400m run

200 double unders

Anyone who trains in a CrossFit box will understand that it isn’t just about going to the gym; it’s about the community and the family like connections you make within that community.

Sadly, 3 years ago we lost one of our core members to SADS (Sudden adult death syndrome.) Chris Tansey was as strong as an Ox. He thrived on lifting heavy, loved the element of competition and wasn’t afraid to go to “the pain cave.” Above all that he loved the gym, loved the community and loved to laugh, smile and joke through all the struggles that come with training hard. He passed away doing what he loved most. So today, what would have been his 31st birthday, we honour his memory by completing “Tansey’s Revenge;” a heavy and gruelling workout that will see you entering that “pain cave”...Chris would have loved it. We are supporting his charity Vital Signs which provides heart traces for everyone to prevent SADS from taking people too soon.

for those of you wanting to donate to Vital Signs Foundation (VSF) in his name please click on the link below. VSF provide FREE and effective heart screening events for the reduction of Sudden Cardiac Arrest in Young People aged 15-35

https://www.justgiving.com/CrossFitLiverpoolChrisT

Happy Birthday Brother,

we miss you every day

In teams of two

AMRAP 30

50 Double-Unders (yritykset lasketaan) tai 100 SU
40 Wall Ball Shots 4 kg pallo!!
30 Kettlebell Swings 14 / 18
20 Burpees <3
10 Pull-Ups tai 3 x MUP
Eli tyyli vapaa parin kanssa, kun lukumäärä täynnä niin sitten seuraavaan liikkeeseen! 💪