Fitness Complete as many rounds as possible in 18 minutes of: 15 Chest to Bar Pull Ups 20 Back Squat 60/40 15 Chest to Bar Pull Ups 400m Run Performance Hang Muscle Clean 3×3 Clean and Jerk 5@70% 5@75% 5@80% Hang Snatch 4×3@70% Clean High Pull 5×3@80% Post load and scores to the whiteboard.
CONTINUE READINGPartner Saturday’s Complete 2 rounds for time of: 35 Pistols 25 Partner Deadlifts 80/50 55 Partner Wall Balls 800m Partner Run Post scores to comments.
CONTINUE READINGFitness Back Squat EMOM for 8 minutes complete 5 reps Complete 3 rounds for time of: 400m Run 20 Burpees Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete as many rounds as possible in 12 minutes of: Buy in: 40 Kettlebell Swings 32/24 200m Farmers Carry 25/15 15 Sumo Deadlift High Pull 42.5/30 12 Ring […]
CONTINUE READINGFitness Push Press 10-8-6-4-2 Complete as many rounds as possible in 13 minutes of: Buy in: 200m Farmers Carry 25/15 21 Kettlebell Swings 24/16 15 Butterfly Sit Ups 9 Hand Release Push Ups Performance Push Press 10RM For Time: Buy in: 600m Run –then– 3 rounds of: 15 Hang Power Snatch 50/35 15 Lateral Burpees […]
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 18 minutes of: 3 Rope Climbs 15ft or 12 Pull Ups 16 Dumbbell Box Step Overs 25/15 200m Farmers Carry 25/15 400m Partner Run Post scores to comments.
CONTINUE READINGFitness 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 READINGFitness For Time: 50 Burpees 50 Wall Balls 50 Deadlifts 80/50 1km Run 25 Burpees 25 Wall Balls 25 Deadlifts 80/50 Performance Muscle Snatch 3×3 Snatch 5@70%, 5@75%, 5@80% Power Clean and Jerk 4(1+2)@70% Snatch High Pull 5×3@95% Post load and scores to the whiteboard.
CONTINUE READINGThe gym is open today for Open Gym hours between 5am – 8am and 4:30pm and 6:30pm for members and visiting CrossFitters, and we will return to normal hours on the 3rd of January. “Loredo” 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges 400m Run Post time to the whiteboard.
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” 15 minutes to find a 1RM Power Snatch 3 minute transition Max Unbroken Strict Pull Ups –2 minutes rest– Max Strict HSPU in 90secs or Max Push Ups in 90sec 2 minute transition 800m Run (8min Cap) 3 minute transition EMOM for as long as possible: 0:00 – 2:00 minutes 20 Double Unders […]
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