- Solo or Partner WOD “Tiff” With a 25 minute time cap: 2400m Run Then AMRAP 11 Chest-to-Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...
A) 15 minutes to find max load for the complex: Power Snatch Hang Power Snatch OHS Hang Power Snatch Power Snatch B) For time: 10 Ring Dips 40 Box Jumps (24/20”) 10 Ring Dips 40 Calories 10 Ring Dips 40 Burpees (6") ...
CrossFit Kids 5pm (no adult class at this time) Choose 2 of the following 3 options: A) E2M x 5 rounds 8 Dumbbell Bench Presses 8 Ring Rows B) E2M x 5 rounds 4 Power Cleans 4 Front Squats C) AMRAP in 10 minutes: 10 Calories 10 Crunches 10 sec HS Hold 100m Run ...
A) Partner WOD AMRAP in 5 mins: 5 Toes-to-Bar 5 Wall Balls (9/6kg) - while one partner completes a round the other partner is performing a Bar Hang B) For time: 21 Deadlifts (102.5/70kg) 21 HSPU 200m Run 15 Deadlifts (102.5/70kg) 15 HSPU 200m Run 9 Deadlifts (102.5/70kg) 9 HSPU 200m Run ...
A) Push Press 4 x 5 x 80% B) AMRAP in 15 minutes: 3 Devils Presses (2 x 20/15kg) 6 Lunges (2 x 20/15kg) 12 Pull-Ups 24 Double Unders ...
A) Back Squat 1 x 5 x 50, 60, 70% 1 x 3 x 80, 85% 4 x 3 x 90% B) 3 rft: 10 Situps 10 V-Ups 10 RKB Swings (32/24kg) 10 KB Swings (32/24kg) 40 Double Unders - 9 minute time cap ...
“Fight Gone Bad” - 5 stations - 1 minute per station - 1 minute rest between rounds 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20”) Push Press (35/25kg) Row (Calories) Krusher is all packed and ready to go. See you in three weeks coach. (Or else!) ...
E2M x 4 rounds per station 1) 8 Deadlifts 200m Row 2) 3 Rope Climbs 10 OH Lunges 3) Double Unders HSPU Level – D-U / HSPU 1 – 20 / 3 2 – 30 / 6 3 – 40 / 9 4 – 50 / 12 5 – 60 / 15 ...
- CrossFit Kids is on at 5pm (no other class on at this time) For time: 36 Burpee buy in, then: 3x 8 rounds of "The Bear"" complex (52.5/36kg) 9 Toes-to-Bar 1km Run/Row (20 reps) 18 Muscle-Ups cash out (sub 36 Pull-Ups) - 1 round of "The Bear" is: Power Clean Front Squat Push Press Back Squat Push...
A) E3M Hang Power Clean Push Jerk 2 x 8+8 2 x 6+6 3 x 4+4 B) With an 8 minute time cap: 400m Row 20 Ring Dips Then 6 x 5 Hollow Rocks 10 Grasshoppers ...
