CrossFit Cayman

Workout of the Day:
“Warm up”
Run 1 mile
22 Strict Pull-ups
Then:
For Time:
12 Squat Cleans 115/75
12 Pull-ups
10 Squat Cleans 115/75
10 Pull-ups
8 Squat Cleans 145/95
8 Pull-ups
6 Squat Cleans 145/95
6 Pull-ups
4 Squat Cleans 205/135
4 Pull-ups
2 Squat Cleans 205/135
2 Pull-ups

Workout of the Day:
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Clean and Jerks 95/65
100 Box Jump Overs

Workout of the Day:
30 Handstand Push-ups
30 Pull-ups
30 Deadlifts 135/95
30 Wall Ball 20/14
30 KB Swings 53/35
30 Toes to Bar
30 Shoulder to Overhead 135/95

Workout of the Day:
4 Rounds for time of:
25 Weighted step-ups
25 Weighted sit-ups
20 Burpees
*Pick your own weight

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
4 Rounds for time of:
Run 400 Meters
12 Front Squats 135/95

Workout of the Day:
On the minute every for 10 minutes:
Power clean x 2 reps
Then:
3 Rounds for time of:
25 Burpees
20 Pull-ups
15 Power cleans 135/95

Workout of the Day:
“Warm Up”
Run 1 mile
20 Strict Pull-ups
Then:
For time:
135/95 lb Thruster, 10 reps
25 Box Jumps 24/20
135/95 lb Thruster, 8 reps
20 Box Jumps 24/20
135/95 lb Thruster, 6 reps
15 Box Jumps 24/20
135/95 lb Thruster, 4 reps
10 Box Jumps 24/20
135/95 lb Thruster, 2 reps
5 Box Jumps 24/20

Workout of the Day:
In teams of two, with one partner working at a time, complete:
For time:
75 Shoulder to Overhead 115/75
75 Deadlifts 115/75
75 Burpees
Run 400 meters together as a team

Workout of the Day:
For time:
60 Calorie Row
100 Wall Ball 20/14
30 Power Cleans, 135/95 lb.
20 Muscle-ups
*Sub for the Muscle up will be 50 Pulls and 25 Strict Push-ups.  You can also do 30 bar muscle ups.

Workout of the Day:
“Active Recovery”
AMRAP in 20 minutes of:
Run 400 meters @ 75% Effort
7 Strict Pull-ups
14 Strict High Knees
*No swinging on high knees. Keep slow and controlled.