FMP

FMP 21-1-23

FMP 21/1/24   Op CASEVAC MARCH IN: Complete 500m run – row – ski and 1000m bike with or without weighted vest. (2.5km total) CONTACT: 30-20-10 Sandbag/KB swings Box Jumps/steps Thrusters (KB/DB or sandbag) TRIAGE 4 rounds 1 x Hill sprint 10 Burpees CASEVAC In pairs 4 rounds: 8 Lengths D Ball carry (YGIG) 25 […]

FMP 14-1-24

FMP 14-1-24   Operation Hammer Fist – Weighted Vest Optional   Part 1 – ‘Patrol’ (30 min time cap) Cover 2000m bike/row/run/ski Booby Traps: AMRAP: 20 Push Ups 20 Ab Mat Sit Ups 20 Air Squats Into 400m run/row/ski or 800m bike. Part 2 ‘Patrol 2’ – complete 2000m bike/row/run/ski. Every 400 m – 5 […]

FMP 7-1-24

FMP 7-1-24 “The Drop” Zone 1    •    Team members start in a dead hang    •    As soon as one person drops, perform 10 press ups, 10 Cals row, 10 DB Snatch    •    Return to dead hang as soon as complete and then repeat as required. Zone 2    • […]

New Years Eve 2023

New Years Eve 2023 WARM-UP: 6:00 Person 1 Complete – 10 Air Squats + 5 Walk outs with a shoulder tap + 10 Push-ups Person 2 CV Alt For 6:00   WORK-OUT: IN PAIRS 300 Air Squats 250 Russian KB Swings 200 Push-ups 150 Cal (Row / Bike / Ski) 100 Pull-ups Or Jumping Pull-ups […]

SUNDAY FMP 17-12-23

SUNDAY FMP 11-12-23 WARM-UP: 1:00 CV 1:00 To Complete 3/6/9 of up downs / push-ups/squats 1:00 CV 1:00 To Complete 4/8/12 of up downs / push-ups/squats 1:00 CV 1:00 To Complete 5/10/15 of up downs / push-ups/squats WORK-OUT: Every 4:00 For 10 Rounds Complete 300m Row/Ski or 600m Bike with remaining time work through – […]

Crossfit Clitheroe