- For Time:100 Double Unders75/50 Calorie Row50 Burpee Box Jumps (24"/20")75/50 Calorie Row100 Double Unders
- For Time: 100 Double Unders, 50 Sit-ups, 400 Meter Run80 Double Unders, 40 Sit-ups, 400 Meter Run60 Double Unders, 30 Sit-ups, 400 Meter Run40 Double Unders, 20 Sit-ups, 400 Meter Run20 Double Unders, 10 Sit-ups, 400 Meter Run
- For Time: 100 Line Hops, 50 Sit-ups, 400 Meter Run80 Line Hops, 40 Sit-ups, 400 Meter Run60 Line Hops, 30 Sit-ups, 400 Meter Run40 Line Hops, 20 Sit-ups, 400 Meter Run20 Line Hops, 10 Sit-ups, 400 Meter Run
- On the 5:00 x 5 Rounds:21/15 Calorie Assault Bike 15 Double Dumbbell Power Snatches (35's/20's)9 Thrusters (135/95)
- AMRAP 20:4 Strict Pull-ups8 Burpees12 Single Dumbbell Step Back Lunges
- AMRAP 20:8 Odd-Object Rows8 Burpees12 Odd-Object Step-Back Lunges
- Complete as many rounds as possible in 10 min of:10 air squats9 dumbbell snatches, right arm10 push-ups9 dumbbell snatches, left armCrossFit Silverback athletes: RX 50/35, but we would like to see as many members complete and post this workout using any weight for the snatches from a can of soup up to the RX weight
- 5 Rounds For Time:500 Meter Row12 Burpees21 Wallballs (20/14)
- AMRAP 15:3 Front Plank Pushups3 Strict Pull-ups3 Turkish Sit-ups3 Weighted Glute Bridges…6's, 9's, 12's…
- 1. Overhead Stretch on a Wall : 2 Minute Hold2. Shoulder to Floor: 1 Minute Each Side 3. Puppy Pose: 2 Minute Hold4. Spiderman Hold: 3 Minutes Each Side5. Happy Baby: 2 Minute Hold6. Pike Stretch: 2-3 Minute Hold7. Ankle Stretch: 1-2 Minutes Each Side8. Squat Hold: 3 Minutes