W-Up: CC Skill: Not for time, but unbroken: 21 – 18 – 15 – 12 – 9 Overhead Squats (95/65) Conditioning: 10 x 200m Sprint + 1 Power Snatch @80-85% **Rest 40 Seconds *Waste no time catching your breath before the snatch. Read More
W-UP: 3 rounds of- -200m Row -10 HL Push-ups -10 Jumping Jacks WOD: EMOM 16- 1: 6 – 12 TTB 2: 5 -8 Pendlay Row (HAP) 3: 30 sec Waiter Walk (L, HAP) 4: 30 sec Waiter Walk (R, HAP) ** you should give yourself at LEAST 20 seconds of rest before your next minute...Read More
Olympic Day is meant to bring attention to Olympic events & movements. So this day is just like every other with normal class times, but we encourage you all to bring a buddy and have fun with it! 🙂 WU: Coaches Choice Workout 1: 1 mile run FT Workout 2: Medball toss for distance...Read More
SS: Find max of the complex: Hang Power Snatch + Hang Sq. Snatch 11 Min. AMRAP: 10 Double Wall Ball Shots (20/14) 10′ all 9 Burpee Box Jump Over (24/20) 8 F.R. Lunges (105/75) 70 Double-UndersRead More
WU: 250m Row 10 inch worms 10 hand lifts/handstand walk steps 10 cat/cow 200m run -Mobilize!! Skill: 3RNFT 3-6 skin the cat 20-30 seconds of L-Sit hold Max effort nose-2-wall hold (roll out at end) WOD: “Lynne” 5RNFT -Max rep Bench Press -Max rep Strict Pull-Up **RX= Body weight Bench Press for men; .75 body...Read More
Julie Foucher SS: Find 1 rm High-Hang Snatch (Squat, yes. From hip, yes. Thigh, no.) Partner WOD – 20 min AMRAP: 20 WBS (20/14) 15 Cal Row *one partner does the couplet, while the other waits. once 15 cals is completed, partner two begins the couplet. score how many total rounds and reps are completed as a...Read More
WU: Runner’s Dynamic moving and stretches ST: Work up to a Heavy 3 Rep Deadlift 8 – 6 – 4 – 3 – 3 – 3 – 3 AMRAP 3: 200m Sprint (speed bump) 10 RKBS (70/53) 20 Shoulder-to-Overhead (105/75) REST 1 min REPEAT for 4 RDS *no racks. do not count sprint in the...Read More
2015 CrossFit Games women beginning “Murph”. WU: EMOM 10: 1- 150m Run/ 200m Row 2- 15 Sit-ups + 10 Air-Squats *alternate each round with row and run* SKILL: EMOM 10: 1- :30 Max DU + :30 Max Pull-ups 2- -REST- *Full Effort!!* ST: Backward Lunge (3×8 HEAVY) *With Rack. 4 Each Leg. Work up to Heavy,...Read More
