CrossFit Kids 5pm (no adult class on at this time) A) Clean 3 RM B) REMOM x 5 rounds 5 Hang Power Cleans 3 Rope Climbs 15/12 Calories 5 – 10 Burpee Box Jumps (24/20”) ...
A) Bench Press 3 RM B) 5 rft: 400m Run 10 Pushups 20 Toes-to-Bar 10 Pushups 40 Double Unders ...
A) Back Squat - 3RM test day 1 x 5 x 50, 60, 70% 1 x 3 - 80, 85, 90% - 3 attempts at 3RM B) Push Press 3 RM ...
AMRAP in 2 minutes: 1) 10 HSPU 10 KB Swings (24/15kg) 2) 10 Pull-Ups 10 OHS (35/25kg) 3) 10 Alt DB Snatches (20/15kg) 10 Box Jumps (24/20”) 4) 10 Calories 10 Wall Balls (9/6kg) - 3 rounds - 1 minute rest between stations ...
- Solo or Partner WOD “Tiff” With a 25 minute time cap: 2400m Run Then AMRAP 11 Chest-to-Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...
A) 15 minutes to find max load for the complex: Power Snatch Hang Power Snatch OHS Hang Power Snatch Power Snatch B) For time: 10 Ring Dips 40 Box Jumps (24/20”) 10 Ring Dips 40 Calories 10 Ring Dips 40 Burpees (6") ...
CrossFit Kids 5pm (no adult class at this time) Choose 2 of the following 3 options: A) E2M x 5 rounds 8 Dumbbell Bench Presses 8 Ring Rows B) E2M x 5 rounds 4 Power Cleans 4 Front Squats C) AMRAP in 10 minutes: 10 Calories 10 Crunches 10 sec HS Hold 100m Run ...
A) Partner WOD AMRAP in 5 mins: 5 Toes-to-Bar 5 Wall Balls (9/6kg) - while one partner completes a round the other partner is performing a Bar Hang B) For time: 21 Deadlifts (102.5/70kg) 21 HSPU 200m Run 15 Deadlifts (102.5/70kg) 15 HSPU 200m Run 9 Deadlifts (102.5/70kg) 9 HSPU 200m Run ...
A) Push Press 4 x 5 x 80% B) AMRAP in 15 minutes: 3 Devils Presses (2 x 20/15kg) 6 Lunges (2 x 20/15kg) 12 Pull-Ups 24 Double Unders ...
A) Back Squat 1 x 5 x 50, 60, 70% 1 x 3 x 80, 85% 4 x 3 x 90% B) 3 rft: 10 Situps 10 V-Ups 10 RKB Swings (32/24kg) 10 KB Swings (32/24kg) 40 Double Unders - 9 minute time cap ...
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