A) Power Clean - 10 mins to find heavy triple B) "T.U.P." For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups - 20 min time cap ...
For time: 400m Run 20 Pushups 20 Reverse Lunges 2 Rope Climbs (wear shin protection) 600m Run 30 Pushups 30 Reverse Lunges 3 Rope Climbs 800m Run 40 Pushups 40 Reverse Lunges 4 Rope Climbs ...
CrossFit Kids at 5pm (no class for adults at this time) REMOM x 5 rounds 12/9 Calories 10 DB Deadlifts 8 OHS 6 C2B Pull-Ups or Muscle-Ups 30 second AMRAP of Double Unders or Rest ...
A) OTM for 8 minutes: 5 Hang Power Cleans 5 Ring Dips B) AMRAP in 10 mins: 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches (24/16kg) ...
12-8-8-6-6-4-4-4-4 A) Push Jerk B) Front Squat - first set at 30% and build each set adding approximately 10% until the first set of 4 The Open is over! The Open begins in six months! Well done to everyone who took it on and especially to the Open rookies. Congrats to...
For time: 25-20-15-10-5 Deadlifts (75/50kg) Bar-Facing Burpees Box Jumps (24/20”) - if you’re not conditioned to high volume Deadlifts sub Calories for the rounds of 20 and 10. ...
A) 0:00 - 7:00 3 rft: 10 Deadlifts 10 Strict Pull-Ups B) 7:00 - 14:00 3 rft: 10 Power Cleans 10 Toes-to-Bar C) 14:00 - 21:00 3 rft: 10 Cleans 10 Strict HSPU Level – A / B / C 1 – 25/20/15kg 2 – 40/30/20kg 3 – 60/40/30kg 4 – 80/60/40kg 5 – 100/80/60kg ...
A) EMOM for 8 mins: 4 Front Squats - off the deck B) For time: 100 Double Unders 800m Run 60 Double Unders 40 KB Swings (24/16kg) 20 Double Unders - 12 minute time cap ...
CrossFit Kids 5pm (no adult class at this time) A) Weighted Dips 5 x 8 B) Bulgarian Split Squats 5 x 8L, 8R C) AMRAP in 5 minutes: 5 Burpees (6”) 5 Wall Ball (11/10’. 9/6kg) ...
A) Snatch Pulls 4 x 5 B) Snatch 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 75% 5 x 1 @ 80%+ - sub Cleans if you can’t go overhead https://www.youtube.com/watch?v=0qYMtJXR0LQ...
