A) “Marston” AMRAP in 20 minutes: 1 Deadlift (183/127.5kg) 10 Toes-to-Bar 15 Bar-facing Burpees or B) AMRAP in 20 minutes: 40 KB Swings (24/16kg) (^32/24kg) 30 Box Jumpovers (24/20") (^30/24”) 20 Wall Balls (9/6kg) (^ to 11/10’) 10 Burpee Pull-Ups (^Burpee Bar Muscle-Ups) ...
With a 7 minute time cap for each: A) For time: 400m Farmer Carry (2 x 16/12kg) 40 Front Rack Lunges (2 x 16/12kg) B) 3 rft: 20/15 Cal Row 20 Pull-Ups C) 5 rft: 50 Double Unders 5 Hang Snatches ...
CrossFit Kids 5pm (no adult class on at this time) WOD 4 Harper Cash In: 1 minute OH Walking Lunge (20/10kg) 1 minute Bear Crawl Then AMRAP in 16 minutes: 13 Clapping Pushups 13 Push Presses (50/30kg) 13 Front Squats (50/30kg) 13 KB Snatches (24/16kg) 13 SDHP (50/30kg) Cash out: 1 minute OH Walking Lunge (20/10kg) 1 minute...
A) Deadlift 3-3-3-3-3-3-3 Then B) OHS 10-10-10 or C) 2 rft: 600m Run 40 Situps 20 Strict Pull-Ups ...
A) E15S for 30 reps Power Clean and Push Jerk - no pause at the shoulder B) E2M x 5 rounds 8 Dumbbell Bench Presses 20 – 60 Double Unders ...
3 x 8 minute stations A) Incrementing AMRAP 5 Calories 1 Rope Climb (wear shin protection) 10 Calories 2 Rope Climbs 15 Calories 3 Rope Climbs….. B) EMOM 4 Devils Presses 6 Weighted Stepups C) 4 RM Front Squat ...
A) Thruster 8 x 2 - first set @ 60% - add weight after each successful set B) 5 rft: 400m Run + R1 – 15 Power Snatches R2 - 15 OH Squats R3 – 15 SDHP R4 – 15 Push Presses R5 – 15 Thrusters @ 45/30kg ...
“Angie” For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats - 25 minute time cap ...
CrossFit Kids is on at 5pm (no adult class on at this time) A) AMRAP in 7 minutes: 4 Burpees OTP 8 Toes-to-Bar 12 Wall Balls (9/6kg) B) EMOM x 7 10/8 Calories Max Double Unders C) EMOM x 7 3 Cleans ...
A) Snatch 8 x 2 - first set @ 50% - add weight after each successful set B) AMRAP in 12 minutes: 5 Strict Pull-ups 100m Run 10 Lateral Seated Leg Raises 10 Alt DB Snatches ...
