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Zach Carroll-Ramirez

@projectbeefz

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Train with Me ⬇️ free week below
Building @ntrvlofficial

POSTS STORIES REELS TAGGED

Week 2 day 3

A) Warm Up
B) 60’ Sprint Repeats
C) Power cleans + Rotational Ball Slams
D) Run Intervals
E) Athletic Hypertrophy Supersets
F) Core Accessories

Still time to join the summer cycle 🔥💪🏻

#workout #crossfit #workoutoftheday #ﬁtness #functionalfitness by @projectbeefz

407

6

3 months ago

New Training cycle for the summer

A) Warm Up
B) 5 supersets - 3 hang power cleans + 5 high box jumps
C) 6x5 Tempo Squats
D) 4x8/8 BGS + 4/8 RDL
E) 3 sets - 20 Banded hamstring curls + 20 standing calf raises + 15 tibialis raises
F) 7 sets - 250 meter row sprints
G) Core Accessories

#fitness #workout #gymtok #functionaltraining #strengthandconditioning by @projectbeefz

525

12

3 months ago

Sprint Workout

3 Rounds For Time -

400 Meter Run
30 DB Bench Press (40/30s)
20 DB Box Step Overs (20” Box)

Goal - sub 14

#crossfit #workout #workoutoftheday #ﬁtness #wod by @projectbeefz

548

19

4 months ago

Need a quick leg burner…here you go 🔥

3 Rounds:

400 meter run
12 thrusters (95/65)
40 double unders

Time cap - 12:00
#crossfit #workout #workoutoftheday #ﬁtness #wod by @projectbeefz

730

13

4 months ago

Spicy EMOM post Memorial Day Murph

EMOM 15

M1) 20 DB Snatches (50/35)
M2) 12 Box Jumps (24/20”)
M3) 3/2 Rope Climbs (15’)

#crossfit #workout #workoutoftheday #ﬁtness #wod by @projectbeefz

1k

10

5 months ago

Monday Metcon

AMRAP 15
5 Pull Ups
20 Push Ups
10 KB Swings

Score = Total Reps completed in 15 minutes

#crossfit #workout #workoutoftheday #ﬁtness #wod by @projectbeefz

958

6

5 months ago

AMRAP 12

8 Burpee Pull Up
10 Russian KB Swings (53/35)
12 Goblet Squats
100 Meter Run

Score = Total rounds + reps in 12 minutes

#fitness #workout #crossfitworkout #gymtok #functionaltraining by @projectbeefz

1k

10

5 months ago

Workout of the Day

4 Rounds for Time -
18/14 Calorie Echo Bike
9 Toes-to-Bar
12 Single Arm Devil’s Press (50/35)

#crossfit #workout #workoutoftheday #ﬁtness #wod by @projectbeefz

908

16

6 months ago

Simple but Brutal 🔥🫠

AMRAP 14

10 Deadlifts (225/155)
12 Jumping Pull Ups
14 Calorie Row
8 Burpee Over Rower
- Rest :30 Between Rounds -

Score = Total Reps in 14:00

#crossfit #workoutoftheday #ﬁtness #wod #workout by @projectbeefz

4k

26

6 months ago

AMRAP 15

250 Meter Row
10 Db Push Press (50/35s)
12 Diamond Push Ups
15 V-Ups

#crossfitworkout #workout #workoutoftheday #ﬁtness #wod by @projectbeefz

1k

10

6 months ago

Scaled it back…still got fitter 🤷🏻

4 Rounds -

500/450 Meter Row
15 KB Box Step Overs (24/20”)
12 Box Jump Overs
-Rest 1:30 Between Rounds-

Score = Total Time to complete 4 rounds with rest periods by @projectbeefz

593

12

7 months ago

This one kinda hurt 🫠

AMRAP 12:
12 Wallballs (20/14)
10 Toes-to-Bar
8 Hang Power Cleans (135/95)
6 Bar Facing Burpees

Score = Total rounds & reps in 12 minutes 🔥

#fitness #workout #crossfitworkout metcon crossfit by @projectbeefz

5k

25

7 months ago