There will be normal classes for "Barbara" at 6, 7 and 8am. Open 19.3 will be run in 10 minute blocks as groups are ready to go. (also from 5 - 6.30pm) A) "Barbara" 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 Squats - rest 3 minutes between rounds Scaling options: 1)...
For time: 80-60-40 Double Unders 40-30-20 Wall Ball (9/6kg) 20-15-10 Pushups Then 1000m Run 40 SDHP (35/25kg) then 20 Strict Pull-Ups and/or 40 Calories and/or 40 OHS (35/25kg) - 10 minute cap for each section ...
CrossFit Kids 5pm - no regular class on at this time. "Bear Complex" 5 rounds for max load One round = 7 cycles of the following complex Power Clean Front Squat Push Press Back Squat Push Press ...
In the style of "The Chief" - AMRAP in 3 mins for 5 rounds - rest 1 minute between rounds 3 T’n’G Power Snatches (35/25kg) (^50/35kg) 6 Box Jumps (24/20") 9 Situps ...
E2M 10-10-8-8-6-6-4-4 Back Squat + HSPU or Alt DB Press (8 x 10) ...
0 – 10:00 A) 6 rft: 10 KB Swings (24/16kg) 10 Calories 15:00 – 25:00 B) EMOM 5 Renegade Rows 5 Ring Dips Saturday afternoon at the bar. ...
Weightlifting with Paige is on. A) "Open 19.2" Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bar 50 Double Unders 15 Squat Cleans (weight 1) 25 Toes-to-Bar 50 Double Unders 13 Squat Sleans (weight 2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bar 50...
A) Alt EMOM for 12 minutes: 4 DB Hang Power Cleans + 4 DB Lunges 50 Double Unders B) E30S x 12 minutes: 3 Power Snatches />...
CrossFit Kids 5pm (no regular class at this time) A) OHS 5-5-5-5-5 B) With a 10 minute cap: 800m Row then AMRAP 10 C2B Pull-Ups 5 DB Thrusters (2 x 20/15kg) 10 Situps ...
A) CF Linchpin Test 12 For time: 400m Run 15 Clean and Jerks (62.5/45kg) 3 Rope Climbs 400m Run 12 Clean and Jerks 2 Rope Climbs 400m Run 9 Clean and Jerks 1 Rope Climb or B) "Hooch" AMRAP in 20 mins @ 45/30kg 400m Run + 15 reps per round rotating through: SDHP Hang Power Cleans Push Presses Power Snatches Overhead Squats ...
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