CrossFit Kids 5pm (no adult class on at this time) A) Clean and Jerk - 30 minutes B) AMRAP in 8 minutes: 15 Situps 12 Pushups 9 Wall Ball (9/6kg) Photo credit: Michael Coppola Photographics ...
A) Power Snatch - 10 minutes to build to a heavy double B) AMRAP in 16 minutes: 30 Double Unders 200m Run 15 Power Snatches (35/25kg) 10 Back Rack Lunges ...
A) Front Squat 4-4-4 B) 10 rft: 10 Kickback Burpees (6") 10 KB Swings (24/16kg) - 15 minute time cap ...
E90S x 6 A) 3 Bench Presses 6 Pull-Ups B) 3 Deadlifts 6 Dips C) 10 Toes-to-Bar 10/8 Cals ...
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 ...
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