CrossFit Cayman

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
For Time:
60 Calorie Row
60 Push Jerks (115/75)
40 Burpee Pull-Ups

Workout of the Day:
Five Rounds for Time:
Run 200 Meters
12 Hang Power Cleans (115/75)
30 Sit-Ups

Workout of the Day:
As many rounds as possible in 7 minutes:
10 Hang Power Snatches (75/55)
10 Burpees
-Rest 5 minutes-
As many rounds as possible in 7 minutes:
16 Goblet Squats (53/35)
8 Handstand Push-ups
-Rest 5 Minutes-
As many rounds as possible in 7 minutes:
10 Chest-to-Bar Pull-ups
30 Double Unders

Workout of the Day:
Front Squat 5-5-5-5
Then:
For Time:
Run 1000 Meters
50 Wall Ball (20/14)
30 Kettlebell Swings (53/35)
Run 800 Meters
35 Wall Ball (20/14)
20 Kettlebell Swings (53/35)
Run 400 Meters
20 Wall Ball (20/14)
10 Kettlebell Swings (53/35)

Workout of the Day:
In teams of two, with one partner working a time, alternate rounds to complete five rounds each of the following:

12 Burpees over the Bar
11 Power Clean (115/75)
10 Toes to Bar

Workout of the Day:
“Helen”
3 Rounds For Time:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

Workout of the Day:
Every minute on the minute for 8 minutes:
Ground to Overhead x 2 reps
Then:
As many rounds as possible in 14 minutes of:
1 Power Snatch 135/95
2 Overhead Squats 135/95
3 Power Clean and Jerks 135/95
40 Double-unders

Workout of the Day:
Four Sets for Times:
Run 4oo Meters
15 Burpees
20 Weighted Step-ups ( choose your own load)
Rest 2 minutes between rounds.

Workout of the Day:
For Time:
Row 1,000 Meters
70 Push Press 75/55
60 Sit-ups
50 Dumbbell Snatches
40 Box Jumps 24″/20″
30 Front Squats 95/65
Run 800 Meters
*Choose your own load for the DB snatches.

Workout of the Day:
Every minute on the minute for 8 minutes: Thrusters x 2 Reps
Then:
“Fran”
21-15-9 reps for time of:
Thrusters (95/65)
Pull-ups