Fitness For Time: 800m Run 60 Kettlebell Swings 24/16 30 Burpee Kettlebell Touch 600m Run 40 Kettlebell Swings 24/16 20 Burpee Kettlebell Touch 400m Run 20 Kettlebell Swings 24/16 10 Burpee Kettlebell Touch 200m Run Performance Snatch 5×3 @70% Clean and Jerk 5 x3 @70% Post load and scores to the whiteboard.
CONTINUE READINGThe gym is open for Open Gym hours between 5am – 8am and 4:30pm and 6:30pm for members and visiting CrossFitters till Friday and will return to normal hours on the 3rd of January. 4 rounds for time of: 20 Pull Ups 20 Box Jump Overs 20 Kettlebell Swings 24/16 20 Burpees Post load and […]
CONTINUE READING12 Days of Christmas 2016 (Partner) For Time: 1 Partner 100m Run 2 Rope Climbs 15ft 3 Ground to Overhead 80/55 4 Dumbbell Thrusters 25/15 5 Kettlebell Swings 32/24 6 Synchro Lateral Burpees 7 Partner Deadlifts 80/55 8 Wall Balls 9 Handstand Push Ups + Handstand Hold 10 DB Snatches (Each) 30/20 11 Bar Muscle […]
CONTINUE READING“Test Week” 18 minutes to find a 3RM Deadlift “Helen” (15min Cap) 3 Rounds for time: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness For Time: 800m Run 30 Handstand Push Ups 60 Box Jumps 90 Kettlebell Swings 24/16 800m Run Performance Max Snatch Max Clean and Jerk Post load and scores to whiteboard.
CONTINUE READINGFitness 3 rounds for time of: 100 Double Unders 30 Kettlebell Swings 24/16 15 Front Squats 50/35 15 Lateral Burpees Performance Muscle Snatch 3×3 Snatch 3 rounds of: 2@85% 1@90% (increase in weight each round) Hang Power Clean 5×1 @90% Clean Pull 4×2 @115% Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturday” Complete as many rounds as possible in 18 minutes of: 6 Dumbbell Box Step Overs 20/12.5 14 Dumbbell Lunges 20/12.5 12 Kettlebell Swings 24/16 (4 Burpees every 2 minutes) Post rounds to comments.
CONTINUE READINGFitness Back Squat 15 minutes to build to a heavy double Complete as many rounds as possible in 15 minutes of: 12 Kettlebell Swings 24/16 20 Air Squats 12 Pull Ups Performance Back Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% Complete as many rounds as possible in 15 minutes of: 12 Kettlebell Swings 32/24 20 Pistol Squats 12 […]
CONTINUE READINGFitness Push Press 2-4-6-8-10 Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 12 Kettlebell Swings 24/16 9 Push Ups Performance Push Press 3×3 @85% 2×2@90% 2 rounds for time of: 125 Double Unders 15 Overhead Squats 70/45 15 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Jerk 5-5-5-5-5 Across (Technique) Complete as many reps as possible in 12 minutes of: 30 Double Unders 4 Pull Ups 4 Dumbbell Push Press 15/10 30 Double Unders 8 Pull Ups 8 Dumbbell Push Press 15/10 30 Double Unders 12 Pull Ups 12 Dumbbell Push Press 15/10…etc Performance Bench Press 15 minutes to […]
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