05Dec

Fire It Up

8 Rounds-
250m Row
30 second Maximum Effort Bike
15 Jumping Pull-ups
15 Wall Balls (14/10)


Strength Training:
6 Rounds-
2 Halting Clean Deadlifts
1 Power Clean
@ 65%

Metabolic Conditioning:
AMRAP 15 Minutes-
20 Push-ups
50 Sit-ups


Metabolic Conditioning:
AMRAP 8 Minutes-
70 Single Unders
10 Box Pistols

Functional Body Building:
3 Rounds-
25′ Backwards Sled Pull
25′ Crab Walk

4 Rounds-
10 Ring Dips/Box Dips
10 Single Arm Bent Over Rows


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


In honor of our friend, Brian Skinner.

7 minutes to establish-
1RM Snatch

AMRAP 14-
12 HSPU
12 Sit-ups
12 Shoulder-to-Overhead (155/105)
1 Bar Muscle-Up

7 minutes to establish-
1RM Clean & Jerk