5 Rounds For Time:
1 Minute Max Reps Kettlebell Strict Press
1 Minute Rest
1 Minute Max Calorie Row
1 Minute Rest


Category: Uncategorized

“G.I. JANE”
100 Burpee Pullups


Category: Uncategorized

10 rounds for time:
15 Situps
20 Squats
200m Run


Category: Uncategorized

**ATTENTION CrossFit Surprise!** The CFS Sundayfunday Family b-b-q is coming up soon! This is for ALL CrossFit Surprise members and their family. If you have not already RSVP’d on the board in the gym please make sure you do it next time you are in. We hope to see you all there!
Sunday April 27th at Sierra Montana park in Surprise from 10:00am – 1:00pm


Category: Uncategorized

EMOM20

1st Minute 3 Cleans @ 80% of 1rm.
2nd Minute Max reps unbroken ring dips (no kipping-stop sets 1 rep shy of failure)


Category: Uncategorized

“Nancy”

5 rounds for time of

400 meter run

15 overhead squats


Category: Uncategorized

For time -
Toes to Bar – 25-20-15-10-5
Double Unders – 50-40-30-20-10


Category: Uncategorized

For time:
50-40-30-20-10
Wall Ball
Kettlebell Swings


Category: Uncategorized

For time:

1,000M Row
-then-
10 rounds of:
10 Pushups
10 V-ups
-then-
800M Run


Category: Uncategorized

10 Rounds For Time:
5 Thrusters
5 Strict Pullups


Category: Uncategorized
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