EMOM - 4 rounds at each station - 1 minute rest between stations 15/12 Calories 12 Bulgarian Split Squats (6L, 6R) 20 – 60 Double Unders 5 Strict Presses 1 Pegboard or 5 – 10 Chest-to-Bar Pull-Ups or 1 – 5 Muscle-Ups ...
CrossFit Kids 5pm (no adult class on at this time) “White” 5 rft: 3 Rope Climbs (wear shin protection) 10 Toes-to-Bar 21 Walking Lunges (20/15kg plate) 400m Run ...
A) Linchpin Test 3 3 rft: 21 Wall Ball (9/6kg) 14 HSPU 7 Deadlifts (142.5/92.5kg) B) In the time remaining work on skills: - Snatch or - HS Walk / Kipping Pull-Up / Muscle-Up skills ...
In-house Comp Details of the comp for this Saturday are posted at the gym. If you would like me to email them to you send an email to jim@crossfitking.com and I will reply with the details attached. This will allow me to address your specific questions...
CFT 2 - 5RM Bench Press 5 RM OHS 5 RM Clean 5 RM ...
A) E25S for 15 sets 2x Power Clean + Push Jerk - touch’n’go as far as possible B) AMRAP in 14 minutes: 30 Double Unders 20 Squats 10 Pushups 5 Strict Pull-Ups 100m Run One of our foundation Legends members throwing down with the regular group and getting it done. Super job Sharyn, a great example to anyone...
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 ...
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