A) “Open 16.4” AMRAP in 13 minutes: 55 Deadlifts (102.5/70kg) 55 Wall Balls (9/6kg) 55 Calories (Rower) 55 HSPU - regular HSPU standard B) With an 8 minute time cap: 2 minute Plank then AMRAP 30 Situps 20 Back Extensions 10 Mountain Climbers ...
A) E2M x 2 4 Snatches @ 60-70% E2M x 2 3 Snatches @ 70-80% E2M x 3 2 Snatches @ 80%+ B) 3rft: 20 Pull-Ups 100m Farmer Carry (2 x 16/12kg) ...
- Regular CF class at 5pm. (no kids class today) A) E2M x 5 rounds 200m Run + option Options: 20 HS hold 1 Pegboard 1 – 5 Ring Muscle-Ups 3 Deadball OTS 1 – 3 Rope Climbs B) 5 rft: 3 Clusters (85/60kg) 15 Toes-to-Bar 30 Double Unders - Spealler 8:00 - 15 minute time cap ...
A) Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) REMOM for 12 minutes: 12 Box Jumpovers (24/20") 12 Hang Power Cleans (50/35kg) 12 Ring Dips ...
A) Back Squat 5-5-5-5-5 B) AMRAP in 12 minutes: 24 Double Unders 12 OH Lunges (20/15kg) 10 Pushups 8 Deadlifts (102.5/70kg) ...
A) AMRAP in 20 minutes: 200m Run 8 C2B Pull-Ups (^Bar Muscle-Ups) 12 Wall Balls (9/6kg) 16 RKB Swings (24/16kg) (^32/24kg) B) For time: 50 Strict HSPU or 50 Burpees or 50 Power Snatches (35/25kg) - 5 minute time cap ...
A) “Open 17.5” 10 rft: 9 Thrusters (43/29kg) 35 Double Unders - 20 minute time cap B) Alt E30S x 10 rounds 5 KB Snatches 1 – 5 HSPU ...
A) E90S Deadlift 7-7-7-5-5-5-3-3-3 B) Partner WOD For time: 100 Burpees (6”) 100m Run - Both partners working - While Partner B completes the 100m Run Parnter A completes as many Burpees as possible, then swap. Continue until 100 Burpees have been completed. ...
CrossFit Kids class 5pm (no adult class at this time) A) “Open 12.3” AMRAP in 18 minutes: 15 Box Jumps (24/20”) 12 Push Presses (52.5/35kg) 9 Toes-to-Bar B) Weighted Dips 5-5-5-5-5 ...
A) Hang Power Clean 5RM B) For time: 800/600m Row then 5 -10 - 15 Bar Muscle-Ups SDHP (50/35kg) ...
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