FITNESS 3RM Thruster (16min Cap) Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 60/42.5 20 Ring Muscle Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 1RM Push Jerk (15min Cap) “The Ghost” Complete 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 OR Complete as many rounds as possible in 17 minutes of: 400m Run Then 3 rounds of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 PERFORMANCE Tall Snatch 3×3 Snatch 1RM Post […]
CONTINUE READINGFITNESS “CrossFit Total II” 1 rep Clean 1 rep Bench Press 1 rep Overhead Squat “Finisher Fitness” AMRAP in 7 minutes of: 25 Cal Row 50 Air Squats 50 Butterfly Sit Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 16minutes to find a 1RM Front Squat “Fran” 21-15-9 for time of: Thruster 42.5/30 Pull Ups 15 minute time cap. PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGComplete as many reps as possible in 18 minutes of: 200m Run – Athlete 1 200m Run – Athlete 2 12 Hang Power Clean 50/35 12 Push Press 50/35 200m Run – Athlete 1 200m Run – Athlete 2 15 Hang Power Clean 50/35 15 Push Press 50/35 200m Run – Athlete 1 200m Run […]
CONTINUE READINGFITNESS 5 sets of: 8 Incline Dumbbell Press + 5 Strict Pull Ups/8 Ring Rows Complete as many reps as possible in 13 minutes of: 60 Box Jumps 50 Thrusters 20/15 40 Toes to Bar PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Rack Lunges Reverse Step 4×10 (Each Leg) 5 rounds for time of: 18 Kettlebell Swings 24/16 9 Shoulder to Overhead 42.5/30 9 Bar Facing Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 6 rounds of: 400m Run + 50 Double Unders Rest 1 minute between rounds PERFORMANCE Dip Clean 3×3 Clean and Jerk (1@85% 1@90%)x3 Increase each round Hang Power Snatch 4×2@85% Clean Pull 4×2@105% Post load and scores to the whiteboard.
CONTINUE READING