Crossfit A) 6x200m sprint Walk back to start B) 15 minute alternating EMOM: 1) 3-7 ring MU or 10-15 chest to bar pullups 2) 5-6/side heavy single arm db OH squat 3) rest
Monday, April 16th A) 5×5 back squat @75%. Go every 3 minutes. B) 30-20-10 wallball. 10 db burpee GTOH (40/30lb) after each round *10 minute cap Rx+: 50/35lb dbs
Benchmark WOD Karen For time: 150 wallballs
9am Class Helen 3 rounds of: 400m run 21 American kb swings (53/35lb 12 pullups
Crossfit A) 4×6 strict press. Superset w/50ft handstand walk or 20 shoulder taps. B) 8 rounds total (4 each): I-go-you-go w/partner: 16 db walking db lunges (35/25lb) + 6 db burpee deadlifts + 200m suicide sprint Rx-Plus 50/35lb dbs Metcon… Read more »
Have you noticed that super cool looking scale in the office? That’s an InBody, and it can tell you your body composition… Percentage Body Fat, Skeletal Muscle Mass, etc. And, just for November, current members get a free scan!!! If… Read more »
Crossfit Partner WOD I-go-you-go style: 24 minute AMRAP: 10 pullups-10 hang power cleans (95/65lb)-10 front squats-10 box jumps. *One person goes through entire round while other person rests. Then partners switch. Rx-Plus 135/95lb Metcon Class 8x2min on 2 min off… Read more »
Monday, September 4th – Labor Day Crossfit 31 Heroes AMRAP in 31 minutes (with a Partner) 8 Thrusters (155/105 lbs) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) MetCon The Longest Mile 4 Rounds for Time 10 Burpees… Read more »
Crossfit A) Gymnastics Skill: 10-8-6-4-2 strict HSPU After each set 15 sec L sit hold Then rest 30-60 secs before next round *12 minute cap B) Partner WOD 2 rounds for time of: 24 power snatches (115/75lb)-2 Suicide sprints-24 power… Read more »
Crossfit A) back squat 2×5 @ 70-75%. 3×5 @ 80-85%. Superset with 10 plyometric pushups. B) Row 50/40 calories-25 push jerks (115/75lb). *5 minute time cap. Rest 3 minutes. 150 DU-25 power cleans *5 minute time cap. Rx-Plus 135-155lb/95-105lb Metcon… Read more »
A) Find a heavy triple front squat.
Then do 2×3 @ 85% of heavy triple.
B) For time:
Run 1 mile-50 db box step overs (35/25lb) (24/20″)
*17 minute time cap