Amie Francaviglia

Workout of the Day 
Complete as many rounds as possible in 10 minutes of:
Wallballs (20#/14#)
Perform a 100-ft Farmers Carry (4×25-ft) after every 20 reps.

Men use a pair of 50# DB’s or 53# KB’s.
Women use a pair of 35# DB’s or 35# KB’s.

Workout of the Day
For time:
30 Bar Facing Burpees
30 Curtis P’s (75#/55#)
30 Bar Facing Burpees

Workout of the Day
3 Rounds for time:
Run 400m
15 Hang Power Snatches (95#/65#)
9 Toes-to-rings
6 Muscle-ups

Workout of the Day
Back Squat 5-5-3-3-3-1-1-1-1 reps

Workout of the Day 
5 Rounds for time:
40 Double-unders
30 Box Step-ups (24”/20”)
20 Kettlebell Swings (53#/35#)

Workout of the Day 
Take 10 minutes to work up to a heavy 2 rep Shoulder Press.

then

Complete the following every minute on the minute for 10 minutes:
Odd – 7 Strict Handstand Push-ups
Even – Max Calorie Row

Workout of the Day
“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.

Workout of the Day 
Overhead Squat 5-5-3-3-3-1-1-1-1 reps

Workout of the Day
4 Rounds for time:
20 Kettlebell Swings (53#/35#)
200m Run
20 Box Jumps (24”/20”)
200m Run

 

Workout of the Day 
“CrossFit Open 16.5”
21-18-15-12-9-6-3 reps for time:
Thrusters (95#/65#)
Bar Facing Burpees