6:00, 7:00 and 8:00am CrossFit A) MT Games 16.3 4 rounds for time: 600m Run 20 Burpee Box Jumps (24/20") - 20 minute time cap B) Optional. If you choose not to do this spend the time on Crossover Symmetry bands or rolling and triggerpointing. For time: 25 LH KB Snatches (24/16kg) 50 Weighted Lunges...
A) Thruster 7 - 6 - 5 - 4 - 3 - 2 - 1 Then: B) 3 rounds for time: 12 Thrusters (45/30kg) 6 HSPU 6 C2B Pull-Ups 12 Pendlay Rows (52.5/37.5kg) or C) M/T Games 16.6 3 rounds for time: 12 Thrusters (52.5/37.5kg) 6 Bar Muscle-Ups 3 Deadball Cleans (65/50kg) - Rx'd only ...
5 Rounds, not for time: A) 500m Row or Run 10 Cleans or B) 500m Row or Run 5 Rope Climbs (bring your long socks) or C) 500m Row or Run 5 Sandbag Stair Climbs (Up + down = 1) - you will have the option to mix'n'match as well - note that these rounds are not for...
A) AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Strict Pull-Ups 20 Situps 20 Wall Ball (9/6kg) 40 Double Unders or B) M/T Games 16.1 8 Deadlifts (167.5/117.5kg) 40 GHD Situps 80 Double Unders 4 Rope Climbs 80 Wall Ball (9/6kg to 10') 4 Rope Climbs 80 Double Unders 40 GHD Situps 8 Deadlifts (167.5/117.5kg) - 20 minute time cap - Rx'd only ...
EMOM for 10 minutes at each station: A) 2 Back Squats B) 5 Dumbbell Bench Presses C) 10 Ring Rows ...
0:00 - 5:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - post two scores: 1) time taken for first interval 2) add total time to complete all 4 intervals,...
https://www.youtube.com/watch?v=zK8baring7k...
- Anyone wanting to do "Triple 3" to celebrate Aaron Woods' special moment in Origin 3 you can start it any time before 10:00am, with priority on the rowers given to the class in progress. 6:00, 8:00am CrossFit (Choice of A or B) A) "ClaudiAnnie" 5 rounds for time: 400m Run 20 KB...
A) For time: 1000m Row - compare to 08/07/16 B) Sled Haul - max load in 20 seconds C) For time: 20 Deadball G2S D) Prowler - teams of 3 - 5 minute test ...
“The Chief” AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats – Rest 1 minute between cycles – Repeat for 5 cycles – Score = Total rounds completed + extras – Compare to 14/05/15 https://www.youtube.com/watch?v=rNChOX9HJlw...
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