A) Hang Clean 10 mins to work up to a heavy triple B) Alt EMOM for 12 mins: 5 Hang Cleans @60% of heavy triple 10 KB Swings or 5 Muscle-Ups or 15/12 Cals or 12 Burpees ...
Last day to register for the in-house comp. A) OHS 10 RM B) AMRAP in 12 minutes: 15 Box Jumpovers (24/20") 12 OHS (@ 50% of 10RM) 9 Floor Presses (barbell or dumbbells) />...
The registration sheets and workout details for the in-house championships are on the desk at the gym. Registration closes Thursday. For time: 1000m Row 30 HSPU 30 Power Snatches (50/35kg) 1000m Run 30 DB Lunges (2 x 20/15kg) 15 Renegade Rows (2 x 20/15kg) 100 Situps ...
A) Deadlift 15-12-9-6-3-3-1-1-1 B) FTD 13.1 For Time: 100 Double Unders 50 Wall Ball (9/6kg) 30 C2B Pull-Ups 100 Double Unders - 10 minute cap ...
A) Barbell complex for max load: Power Clean Push Jerk Hang Power Clean Split Jerk B) AMRAP in 4 minutes: 4 Power Cleans (UB. 50/35kg) 4 Toes-to-Bar C) AMRAP in 4 minutes: 4 Burpees 4 Weighted Situps (15/10kg) ...
Partner WOD "Scooter" AMRAP in 30 minutes: 30 Double Unders 15 Pull-Ups 15 Pushups 100m Sprint - switch after each full round is completed ...
A) Push Press 5 x 4 x 80% then 1 x max effort Push Jerk B) Front Squat 5 x 4 x 80% then 1 x max effort Back Squat Photo: Michael Coppola Photographics ...
CrossFit Kids 5pm (no adult class at this time) For time: 1000m Row then: 8-10-12-14-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) + optional (choose one) - 40 Double Unders per round - 5 Muscle-Ups per round - 100m Run per round Photo: Michael Coppola Photographics ...
A) Barbell Complex: Power Snatch Hang Snatch OHS - 15 mins B) AMRAP in 12 minutes: 1 Hang Snatch 3 Strict Pull-Ups 5 Pushups Photo: Michael Coppola Photographics ...
AMRAP in 20 minutes: 10 Thrusters (60/40kg) 20 Toes-to-Bar 200m Run ...
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