A. 8 min AMRAP: 3-6-9-12-etc Toes to Bar Single DB/KB OH Lunge (50/35) B. Quality work: 3 Sets Not for Time 45 sec Weighted Wall Sit (hold KB’s in front rack position) 45 sec Weighted Plank (elbow plank with plate on your back) 8-10 Single Leg KB Deadlift (ea leg) *rest as needed between movem...
“Running Elizabeth” For Time 600 meter Run 21 Squat Clean (135/95) 21 Ring Dip 400 meter Run 15 Squat Clean 15 Ring Dip 200 meter Run 9 Squat Clean 9 Ring Dip Box News Upcoming events!! June 30 – CFA Lift Off (Max 2 lifts: C&J, Snatch) July 27 – Pie and Beer Throwdown! (...
A. Five Rounds for Time: 12 Sumo Deadlift High Pull (95/65) 36 Abmat Sit Ups 12 Single Arm DB Push Press (50/35 – 6 ea arm) B. Accumulate 2 mins in L-Sit
A. Find today’s heavy OHS (from a rack) B. For Time: 21-15-9 OHS (115/80) Toes to Bar
Triple 3’s For time: 3,000 meter Row 300 Double Unders 3 mile Run Time Cap = 49 minutes Level 2: Triple 2’s For Time: 2,000 meter Row 200 Double Unders 2 mile Run Level 1: Triple 1’s For Time: 1,000 meter Row 100 Double Unders 1 mile Run This workout is supposed to be long, so work...
Happy birthday Jamie (Saturday) and Danny (Sunday)! “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 rounds. Compare previous time here
6 min AMRAP: 250 meter Row 5 Strict HSPU (add deficit if these are UB) Rest 2 mins 7 min AMRAP: 15 HSPU 15 Box Jump Overs (24/20) Rest 2 mins 8 min AMRAP: 500 meter Row 25 Box Jump (24/20) Box News: Set your goals for June!!
A. Find today’s 1RM Back Squat B. For Time: 30/20 Calorie Bike 30 Back Squat (45/35) 30 Wallball (20/14) *This should be fast and a really hard effort!*
For Time: 15 Power Clean + Split Jerk (145/100) 12 Power Clean + Split Jerk (165/115) 9 Power Clean + Split Jerk (185/130) 6 Power Clean + Split Jerk (205/145) 3 Power Clean + Split Jerk (225/155)
Happy birthday Brian F! A. Annie-ish 50-40-30-20-10 Sit Ups *50 Doubles after each set of sit ups B. 16 min Flow Session (for Quality): 50m Mixed Carry (one suitcase carry, one front rack) 50m Mixed Carry (opposite hands) 10 meter Inch Worm 2 Turkish Get Up (ea arm) 8 Single Leg KB DL (ea side)
Reminder: We will only have class at 8am and 5pm for Memorial Day! “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites...
Athlete’s Choice Today! Pick between: Regional Fixed Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift, 295 / 220 lb. Bench press, 195 / 135 lb. Squat clean, 145 / 105 lb. Time cap: 17 minutes OR Cardio FLEX 10-9-8-7-6-5-4-3-2-1 Burpee to 6″ Target Calories on Assault Bike DB Snatch...
A. Muscle Up Practice/Strength B. 15 min AMRAP: 3/2 Strict Muscle Ups (3 for men, 2 for women) 250 meter Row 20 Box Jumps (24/20) Box News: Memorial Day is next Monday! We’ll have 2 classes that day at 8am and 5pm. Every year we do the “Murph” hero workout. This year, let’s help make a difference at...
A. Back Squat 5×5 Tempo: 3 down, 1 pause, fast up This is our last week! We will be testing our 1RM back squat next week! B. For Time: 5-10-15-10-5 Thruster (95/65) Lateral Burpee Box News: Memorial Day is next Monday! We’ll have 2 classes that day at 8am and 5pm. Every year we do the “Murph” h...
A. Push Press 3-3-3-3-3 You can increase each set as long as you maintain good form. If you have to sacrifice form for the load, drop back down and finish at the last good set B. 10 min AMRAP: 30 Double Unders (75 Singles) 12 KBS (53/35) Box News: Memorial Day is next Monday! We’ll have 2 classes th...
For Time: 800m Run 50 Pull Up 600m Run 60 Push Up 400m Run 70 Sit Up 200m Run 80 Air Squat *30 min cap Box News: Memorial Day is next Monday! We’ll have 2 classes that day at 8am and 5pm. Every year we do the “Murph” hero workout. This year, let’s help make a difference at th...
Schedule Reminder! 5/18/2018 – No afternoon classes (4:15, 5:15, 6:15) 5/19/2018 – No class 5/20/2018 – No class 20 min AMRAP: 12 Toes to Bar 20 meter HS Walk 8 Ring Dips 400 meter Run Box News: Regionals start today!! Watch it all happen on games.crossfit.com or come down and watc...
Happy birthday Kayla Hall! A. Back Squat 5×5 Tempo – 3 down, 1 pause, fast up. Increase 5-10lb over last time. We only have 2 weeks left of this! Keep it up! B. Tabata bottom to bottom air squats 8x :20 work/0:10 rest (for max reps) 0:30 rest 500 meter Row (for time!) The Tabata “Bottom to Bottom Sq...
A. Every 90 seconds for 10 sets: 1 Power Snatch + 1 OHS + 1 Hang Squat Snatch This is the time to practice technique. You should be able to make every single set with the best form possible. Spend this time perfecting your movements and really focusing on form B. 9 min AMRAP: 5 Power Snatch (95/65)...
A. For total time: 1 min on, 1 min off until you complete 100 Burpee Box Jump Overs (24/20) *Courtesy of Street Parking* Compare previous time here B. After Party! 3 Rounds for Quality: 50m Suitcase Carry Right 50m Suitcase Carry Left 20 PVC Sit Up (if these feel too easy, grab a 10 or 15 lb plate a...
Four Rounds for Time: 54 Doubles 18 Pull Up 6 Power Clean (205/145) Box News: Softball starts this week – if it’ll quit raining 😉 Talk to Lynsey if you want to play this year! No afternoon classes May 18th. No class Saturday the 19th or Sunday the 20th. The CrossFit Games Regionals are t...
Happy birthday McKilee! For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups Level 2= Same row distance, push ups are 70, 50, 30 Level 1= Row 750m, 500m, 250m, push ups are 40, 30, 20 Compare previous time here
For Time: 10 Toes to Bar 10 Box Jump (36/30) 100 meter Walking Lunge 20 Toes to Bar 20 Box Jump (30/24) 100 meter Walking Lunge 30 Toes to Bar 30 Box Jump (24/20) 100 meter Walking Lunge Box News: Softball starts next week! Talk to Lynsey if you want to play this year! No afternoon classes May 18th....
A. Back Squat 5×5 Tempo – 3 down, 1 pause, fast up. Increase 5-10lb over last time. B. For Time: 50 Medball Squat Clean (20/14) 25 HSPU 50 Medball Squat Clean *12 min time cap
Four Rounds, each for time: 21/15 Calorie Bike 15 Pull Up 9 Hang Power Snatch (95/65) *Rest 3 mins Each round is intended to be a hard effort. You’ll have 4 separate scores for today
A. Six Rounds for Time: 9 Deadlift (225/155) 25 Abmat Sit Ups 400 meter Run B. 5 min banded hamstring curls!
Happy birthday Amber! 12 min AMRAP: 1 Bar Muscle Up 5 Push Jerk (115/75) 3 Bar Muscle Up 10 Push Jerk 5 Bar Muscle Up 15 Push Jerk Etc… Continue adding 2 reps to the BMU and 5 reps to the Push Jerk until time runs out
A. Find today’s 2RM Hang Squat Clean B. For Time: 3-6-9-12-9-6-3 Burpee over Bar Hang Squat Clean (135/95)
A. For Time: 1500 Meter Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500 Meter Row *Courtesy of CFNE B. Core After Party 4 Rounds for Quality: 10 Reverse V Up (feet on rower) 15 GHD or PVC Sit Ups :20 L Sit Hold
Happy birthday Tanner S! A. Back Squat 5×5 Tempo – 3 down, 1 pause, fast up. Increase 5-10lb over last time. B. 7 min AMRAP: 6 Thruster (75/55) 6 Back Rack Step Up (75/55 to 24/20 box) Box News: You know the drill! What do you want to accomplish this month?? Get it on the board and let’s make...
“Cindy” 20 min AMRAP 5 Pull Up 10 Push Up 15 Air Squat Compare previous time here
Happy birthday Lacie! A. 15 min EMOM 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS *Build as form allows. If you fail a complex, remove 20# and then start building again B. AGOQ 18.4 Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 burpees 3 snatches (165/115) This AMRAP is...
A. 1 mile run TT B. Three Rounds for Quality: 20 Pistol Squats (alt legs – add weight if you can) 10 Box Jump (30/24) Transition from the pistols to the box jumps quickly. Rest as needed between rounds
A. AGOQ 18.2 4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans (245/170) *15 min time cap B. Core After Party Three Rounds for Quality 30 Leg Raises (lying on floor) 20 Russian Twist 1:00 Plank (add weight if you can)
AGOQ 18.3 Complete as many rounds as possible in 20 minutes of: 50 wall-ball shots (20/14) 100 double-unders (200 singles) 50-ft. handstand walk 100 double-unders 50-cal. row 100 double-unders 50-ft. handstand walk 100 double-unders
A. Back Squat 5×5 Same tempo – 3 down, 1 pause, fast up. Increase 5-10lb over last time. B. 10 min AMRAP: 10 DB Snatch (50/35) 10 Burpee
18 min AMRAP: 40 Air Squats 30 Abmat Sit Ups 10 Double DB/KB Hang Clean (50’s/35’s) 10 Double DB/KB Push Jerk (50’s/35’s)
A. Deadlift 5-3-3-1-1-1 *Record heaviest lift B. 7 min AMRAP: 12 Deadlift (50% of heaviest lift in “A”) 72 Double Unders (140 Singles)
A. Back Squat 5×5 Tempo = 3 sec down, 1 sec pause, fast up +5-10 lbs from last time B. Reverse Lunge 3×6 ea leg Use 40-45% of Back Squat Max C. Reverse Tabata! Assault Bike 0:10 work, 0:20 rest x 8 rounds
“Kelly” 5 Rounds for Time: 400 m Run 30 Wallballs (20/14) 30 Box Jumps (24/20) *35 min timecap Scale this workout by completing 3 or 4 rounds instead of the full 5. Compare previous time here
Happy birthday, Brenda! (Saturday) A. Five Rounds for Time: 10 Toes to Bar 10 Deadlift (155/105) 10 Burpee 2 Rope Climbs *16 min time cap B. 5 min banded hamstring curls
5 rounds for time of: Max calorie row in 60 seconds Turkish get-ups (50/35) Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round. RX Level 3 = as wr...
Happy birthday Kristi! A. Back Squat 5×5 Tempo = 3 sec down, 1 sec pause, fast up +5-10 lbs from last week B. 10 min AMRAP: 12 Wallball (20/14) 8 Box Jump (24/20)
Double Helen Three Rounds for Time: 800 meter Run 42 KBS (53/35) 24 Pull Up *35 min time cap Box News Have you seen a navy blue air force sweater? We’re missing one from the gym and wondered if someone grabbed it by mistake. Thanks for checking!
A. Every 90 seconds x 8 sets 1 Squat Clean + 2 Front Squats + 1 Split Jerk *increase each set, if form allows B. Five Rounds for Time: 50 Doubles (100 Singles) 9 Squat Clean (135/95) *13 min time cap
25 min EMOM: 1. 6 Deficit HSPU 2. 18 Box Jump (24/20) 3. 10 Ring Dip 4. 15/12 Cal Assault Bike 5. REST If you complete each round fully, your score will be 30/90/50/75 men, 30/90/50/60 women If you don’t complete the total reps in the minute, mark what you finished and move on to the next move...
A. Back Squat 5×5 Tempo = 3 sec down, 1 sec pause, fast up *This is not a maximum effort back squat day. Start around 55-65% of your 1RM. You can increase each set slightly, as form allows. But form is top priority and should be maintained through all 5 reps of every set. Keep track of your num...
A. Work up to today’s heavy Squat Snatch B. Randy’s Revenge! For Time: 75 Power Snatch (75/55) *EMOM = 30 Doubles 10 min time cap
For Time: 35-25-15 Burpee Toes to Bar Front Squat (115/80) Box News: New month! You know the drill! What do you want to accomplish this month? Get it on the goals board and lets make it happen!
“Havana” Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans (185/125) Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchin...
A. For Quality 10 Rope Climbs (Legless if you can) B. 15 min AMRAP: 200 meter Run 10/8 Calorie Bike 20 Pistols or Weighted Lunge (50/35)
10 rounds for time of: 1 power snatch 3 overhead squats Men: 185 lb. Women: 125 lb. Courtesy of CrossFit.com Post WOD For Quality 50 GHR’s 30 Strict Toes to Bar *Split up reps any way
Five Rounds: 3 min on, 3 min off 3 Wall Walks 10 Burpee Box Jump Overs (24/20) Max Calorie Row
Happy birthday Jen (Sunday)! For Time: 3-6-9-12-15-18-21-24 Wallball (20/14) KBS (53/35) Or 18.5 redo Box News -Today is the last day of the 2018 Open! Don’t forget to submit your score by 6pm! -I hope you guys all enjoyed the Open this year! It’s such a great test and a way to really id...
18.5! Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed worko...
Flow Last one of the Open season! 30 min AMRAP Lateral banded walk 10m right/10m left Bike 20/15 cals 0:30 plank on rings 20 PVC sotts press 10 Burpee Crab walk 10m forward/10m backward Dave Castro announced today that we get to vote on the workout for 18.5!! He is revealing 3 choices at 4pm and we...
Four Rounds for Time: 400 meter Run 15 Box Jumps (30/24) 10 Hang Clean (135/95) These hang cleans should be unbroken, or only 1 break per set. Be smart with the loading to keep them fast
Tabata Mashed Up! A. DB Thruster (50’s/35’s) B. Chest to Bar or Pull Up Rest 2 mins C. DB Lunges (50’s/35’s) D. Abmat Sit Ups In this workout, you’ll perform movement A for 0:20 seconds, then rest/transition for 0:10 seconds. You’ll then perform movement B for 0:2...
A. Skill Work 4 Rounds for Quality 6-10 Ring Dip 25 foot HS Walk or 3 Wall Walks+10sec HS hold B. 9 min AMRAP: 9 KBS (53/35) 9 Burpee Or 18.4 redo (skip the skill work, just start getting prepared for the workout)
Workout 18.4 For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min.
Flow 30 min AMRAP Suitcase Carry length of gym Right arm (62/44) Suitcase Carry length of gym Left arm (62/44) Bike 15/12 Cals 10 Cossack Squats ea side 20 Banded Good Mornings Row 20/15 Cals Plank 1:00 15 PVC Pass Throughs You guys know the drill for today, this is a very low intensity day. You wan...
For Time: 3-6-9-12 Thruster (100/65) Chest to Bar or Pull Up 35 Box Jump Overs (24/20) 12-9-6-3 Thruster (100/65) Chest to Bar or Pull Up *20 min time cap*
A. For Time: 21 Deadlift (225/155) 42 Wallball (20/14) 400 meter Run 15 Deadlift 30 Wallball 400 meter Run 9 Deadlift 18 Wallball 400 meter Run B. Not for time: Accumulate 50 GHR’s Box News Announcing our challenge winners: This challenge was so much fun! I hope you all had as much fun partici...
14 min AMRAP: 40 Abmat Sit Ups 30 Push Press (95/65) 20 Burpee Or 18.3 redo! Box News: The winners of our nutrition challenge will be announced this week!! 👍
2 Rounds For Time: 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 Alternating Dumbbell Snatch 100 Double Unders 12 Bar Muscle Ups –14 Min Time Cap– Please make sure you get in early and get your shoulders warmed up really well. Fir...
Happy birthday Colt! 45 min Flow: 30/20 Calorie Row Inchworm width of gym 60 sec Plank 20/15 Calorie Bike Spiderwalk width of gym 30 sec Side Plank- Left 10/8 Calorie Ski Erg Crabwalk width of gym 30 sec Side Plank- Right
A. Find today’s heavy Overhead Squat in 15 mins B. 12 min AMRAP: 9 Hang Squat Snatch (95/65) 35 Doubles 9 Thruster (95/65) 35 Doubles
Happy birthday Julie B! Four Rounds for Time: 500 meter Row 15 Handstand Push Up 30 Abmat Sit Ups 15 Chest to Bar or Pull Up *25 min time cap*
12 min AMRAP of The Chief: 3 Power Clean (135/95) 6 Push Up 9 Air Squat OR 18.2 & 18.2a Redo Box News: Congrats to Coach Jake and AJ on their new addition! Welcome to the CFA family, miss Parker! ❤
24 min EMOM: 1. 15/12 Calorie Row 2. Movement of choice 3. 12/9 Calorie Bike 4. 12 10m Run The movement of choice should be something you need to work on, a weakness, something you don’t like to see on the board, etc. Coaches will have ideas if you need some help picking 🙂 Mobilize and stretch...
Happy birthday Kylee! A. 15 mins on the clock, for quality and practice: 2-6 Ring Muscle Up 2-6 HSPU or DB Strict Press 4-8 Bent over DB Row (ea arm) This is not for max reps, it’s for quality reps. Your heart rate should be low, you should be able to hold a conversation, and every rep should...
For Time: 50 Wallballs (20/14) 15 Clean (135/95) 50 Wallballs 10 Clean (185/125) 50 Wallballs 5 Clean (225/155) *Each break on the wallballs = 5 cals on the bike. You’ll complete these after your last clean. For example: if you break one time in each set of wallballs, you’ll have 15 cals...
20 min AMRAP: 2,4,6,8,10,etc KBS (53/35) Push Ups Box Jumps (24/20) Or 18.1 Retest 20 min AMRAP 8 Toes to Bar 5 Hang C+J as arm (50/35 DB) 14/12 Calorie Row Box News: — Open athletes! I am so proud and inspired by you all! It was so awesome watching you all push so hard. Scores are due Monday...
Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell Box News: The Open!! It’s here! The first announcement was so exciting! You can still watch it at games.crossfit.com if you want to see...
30 min AMRAP: 500 meter Row 20 Abmat Sit Ups 25 cal Bike 1:00 work skill of choice Today is a lower intensity, recovery type workout. Stay relaxed through the workout and prepare yourself for the start of the Open Friday! Box News: The Open!! It’s here! The first announcement is tonight (Thursday)!...
4 min AMRAP: 50 Doubles (100 Singles) 25 DB Front Squat (50’s/35’s) 25 Pull Up Rest 4 mins 4 min AMRAP: 40 Doubles (80 Singles) 20 DB Front Squat (50’s/35’s) 20 Chest to Bar Rest 4 mins 4 min AMRAP 30 Doubles (60 Singles) 15 DB Front Squat (50’s/35’s) 15 Toes to B...
“DT” 5 Rounds for Time: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) Or, Heavy DT (205/145) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife...
Happy birthday Bianca! For Time: 3-6-9-12-15-18 Handstand Push Up Overhead Squat (115/75) Lateral Burpee Box News: Nutrition challengers! There are 2 more weeks left! You’re so close! Keep working hard, still plenty of points to be had. Don’t forget we’re going to have 2 winners fo...
Happy birthday Brad, Jenni, and Ariana! For Time: 22 Toes to Bar 22 Deadlift (225/155) 50 cal Bike 22 Toes to Bar 22 Deadlift (225/155) 1,000m Row 22 Toes to Bar 22 Deadlift (225/155)
A. 10 min EMOM: Odd- Movement of choice 1 Even- Movement of choice 2 This is time to work on something you consider a weakness or a skill you want extra practice on. Let the coach know what you’re wanting to work on so they can provide progressions B. 12 min AMRAP 9 Thruster (95/65) 9 Chest to...
A.For Time: 40 Burpee 40 Lunge (1 50/35 DB held at shoulder) 30 Burpee 30 Lunge (1 50/35 DB held overhead) 20 Burpee 20 Lunge (2 50/35 DB’s held in front rack) 10 Burpee 10 Lunge (2 50/35 DB’s held overhead) *20 min time cap* B. Core After Party! 3 Rounds for Quality: 0:15 Star Plank ea...
Happy birthday Mindi! “Fight Gone Bad!” Three rounds for max reps of: Wallball (20/14) Sumo deadlift high-pull (75/55) Box Jump (20) Push press (75/55) Row (Calories) In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a five...
Happy birthday Payton (Saturday) and Travis (today)! 5 rounds for time of: 400-meter run 7 L pull-ups* 4 clean and jerks Men: 185 lb. Women: 125 lb. *Scale L pull up with strict pull up. If you would rather not run, choose either 500 meter row or 25 cal bike WOD courtesy of CrossFit.com
10 Rounds for Time: 15 Wallball (20/14) 1 Rope Climb (Legless for RX+) 30 Double Unders (60 Singles)
A. For Time: 21 Deadlift (275/185) 25 Box Jump Overs (24/20) 15 Deadlift 25 Box Jump Overs 9 Deadlift 25 Box Jump Overs B. 5 min banded hamstring curls
A. Four Rounds for Quality & Practice: 0:45 HS Walk or Wall Walk 0:15 Rest 0:45 Ring Dip or Box Dip 0:15 Rest 0:45 Side Plank (alt sides each round) 0:15 Rest This isn’t for max reps… it’s for quality reps. Focus on each movement. B. 10 min AMRAP: 2-4-6-8-10-12-etc Toes to Bar...
Five Rounds, each for time: 7 Squat Clean (165/110) 7 Shoulder to Overhead (165/110) 12 Bar Facing Burpee 2 min rest between rounds
Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating *After every 3 rounds, run 400 meters or row 500 meters
Sprint intervals! Five Rounds, 3 min on: 3 min off 15/12 Calorie Assault Bike 15 Burpee Max 10 meter run Push yourself hard each interval. You’ll have 5 separate scores, one for each round. Score is total runs Post WOD – for quality: 50 GHR 2 min L Sit (on parallettes) Split the reps up...
For time: 10 ring muscle-ups 25 thrusters 1,000-meter row 25 thrusters 10 ring muscle-ups Men: 75 lb. Women: 55 lb. Courtesy of CrossFit.com Box News! New month!! I hope you guys all had a great January! Now let’s set some goals for February and get after them together!
Complete as many rounds as possible in 12 minutes of: 155-lb. squat snatch, 1 rep 155-lb. clean and jerks, 3 reps 30 double-unders Courtesy of CrossFit.com
A. 18.Zero 21-15-9 reps for time of: Dumbbell snatches Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell The standards for the burpee today are to jump down, jump up, and jump over. This workout is all about intensity. Start fast and hold on! B. For quality and practice...
Happy birthday Shalyse! A. Tempo Front Squat 4×6 (tempo: 4 counts down, 2 counts bottom, fast up) B. 12 AMRAP: 10 Front Squats (115/75) 10 Toes to Bar 10 Box Jump (24/20) Box News: Challenge participants! Head over to Instagram to see this week’s challenge! 👍
Eight Rounds for Time: 24 Abmat Sit Ups 16 Push Up 8 Pull Up Spend some extra time post wod to stretch. What was something you struggled with this week because of positions (pistols, overhead squat, etc)? Pick something and ask your coach for options to help improve it with mobility and stretching w...
A. Burpee Practice 0:30 Work / 0:30 Rest Bar Facing Burpee Lateral Burpee Box Facing Burpee Box Lateral Burpee Burpee to 6″ Target Burpee Rest 2 mins and repeat The goal here is to practice several different variations of burpees. Use this time to see how you can be the most efficient on each...
Five rounds for max reps: 3 min AMRAP 300/250 meter Row 15 Russian KBS (70/53) Max Pistol Squats (alt legs) Rest 1 min between rounds
A. Find today’s heavy Strict Press B. 14 min AMRAP: 9 Power Clean (135/95) 9 Handstand Push Up 18 Toes to Bar
