July 31, 2017 In honor of the 2017 CrossFit Games, we are making this week “Games Week.” All workouts this week will be from past CrossFit Games. Focus in and try your best as you go up against some of the greatest athletes on the planet. Good Luck and Go Get Em! Gymnastics: Rope Climb...Read More
July 29, 2017 Partner WOD In teams of 2 complete the following: For Time: 6 Rounds of “The Chief” (135/95) *Partners alternate rounds (each complete 3) 500m Ski Erg or 750m Row or 1.0 mi Assault Bike 6 Rounds of “The Chief” (155/105) *Partners alternate rounds (each complete 3) 500m Ski Erg or 750m Row...Read More
July 28, 2017 Gymnastics: A. Hollow Kips Every :30 x 10 Rounds 6-8 Hollow Kips B. Handstand Hold 3 x :30 Hold Facing the wall Strength: 3 Rounds of: 10-15 Med Ball GHD Sit ups 16 Weighted Step ups (KB in Front Rack) (8 each leg) *Choose own weights for each movement. Metcon: 10 minute...Read More
July 27, 2017 Barbell Conditioning: 10 to 1 of: Bench Press (185/115) 1 to 10 of: Deadlift (275/185) *Based on class size we will partner up for this and use 2 barbells per pair. Conditioning: 5 x 300ft Shuttle Sprint 1:30 Rest between.Read More
July 26, 2017 Gymnastics: A. 400m Farmer Carry *5 Burpees every set down. B. Kettlebell Rows 4 x 10 (each arm) *Focus on keeping body square and not rocking to pull. Metcon: 22 minute AMRAP 11 Unbroken Wall Balls (20/14) 22 Calorie Row 11 Chest-to-Bar Pull ups COMPETITIVE CROSSFIT CLASS – 5:30pm For time:...Read More
