19Nov

Gear Up

Strength Training:
4 Rounds-
250m Row
Calorie Assault Bike (14/8)
8 Box Jump Overs (24″/20″)

Metabolic Conditioning:
EMOM 10 Minutes-
2 Clean & Jerks (95/65)
4 Handstand Push-ups


We mix it up on Sundays at CrossFit Round Lake. Join the crew at the Whiteboard to create our Workout Of the Day!


AMRAP 13 Minutes-
90 Calorie Row
45 Deadlift (225/155)

-Rest 4 minutes.

AMRAP 13 Minutes-
180 Calorie Bike
45 Handstand Push-up


16Nov

“Karen”

“Karen”
For Time-
150 Wall Balls (20/14)

Functional Body Building:
4 Rounds-
5 Dumbbell Bench Press
10 Weighted Sit-ups

4 Rounds-
50m Single Arm Overhead Carry
10 Single Leg Romanian Deadlifts


15Nov

Ice Cube

AMRAP 20 Minutes-
30 Power Clean & Jerks (65/35)
30 Pull-ups