Elite Fitness
for Everyone

Join our CFL Community of Athletes for CrossFit WODS, Yoga Classes, Olympic Lifting, Gymnastics and CrossFit Kids.

What is Crossfit? How do I get started? Join Now!
Support our community of athletes and like us on Facebook.

Wednesday

Be Sociable, Share!
Posted 11/21/17 by | 0

SS: Find a 3RM Hi-Hang Snatch (no dropping the bar!!!)

(15min)

“Lynne”

5 Rounds for max reps:

bench press (bodyweight)

strict pull-ups

 


Tuesday

Be Sociable, Share!
Posted 11/20/17 by | 0

For Time With a Partner:

100–80–60–40–20

Cal Row

Burpees

(partners switch every 10 reps)


Monday

Be Sociable, Share!
Posted 11/19/17 by | 0

SS1: Find a max for the complex: 3 Power Cleans + 3 Push Jerks (20min)

SS2: Back Squat 5×5 @ 70% (20min)


Saturday Move your MO!

Be Sociable, Share!
Posted 11/17/17 by | 0

“Drinking Helen” or “Pizza Helen”

3 Rounds For Time:

Chug whole beer / Eat whole slice

400m Run

21 KB Swings (53/35, american standard)

12 Pull-ups

17 minute cap.


Friday

Be Sociable, Share!
Posted 11/16/17 by | 0

SS: Find a max of the complex:  Power Snatch + Hang Snatch (20min)

3 Rounds for total reps:

1:00 Wall Balls

1:00 Toes to bar

1:00 Row or Assault Bike cals

1:00 Rest

 


Thursday

Be Sociable, Share!
Posted 11/15/17 by | 0

SS:  Work up to 70% of deadlift 1RM, then hit 3×4 @ 70% (15min cap)

5RFT

21 Air Squats

400m Run

12 Alternating DB snatches (50/35)

 


Wednesday

Be Sociable, Share!
Posted 11/14/17 by | 0

SS: 3 x 5 Split Jerk @ 75-80% of 1RM  C&J

3 Rounds

10 OHS (135/95)

250m row

Rest

(15min cap)

*The goal here is to sprint as fast as you can through each round, the rest is as long as you need. Try to get as close to a full recovery as you can before starting the next round. You will have an individual score for each round.*


Tuesday

Be Sociable, Share!
Posted 11/13/17 by | 0

ST: Find a 3RM Pause Front Squat in  20 min. (3 sec pause @ Bottom)

AMRAP 12

12 chest to bar pull-ups

8  Handstand Push-ups (strict if possible)

30 Sit-ups

 

 


Monday

Be Sociable, Share!
Posted 11/12/17 by | 0

WU: 400m plate carry (at least one 35#, carry however)

SS: Find a max of the complex in 17 minutes:

Thruster + Push Press + Push Jerk + Split Jerk

*from ground*

2 Rounds For Time:

50m plate pinch (any difficult weight)

10 back rack/ back step lunges 125/85

10 pendlay row 125/85

10 burpee over bar