June 24, 2019 Strength: Snatch EMOM x 10 Power Snatch + Squat Snatch Min. 1-3: @ 60% Min. 4-6: @ 70% Min. 7-9: @ 80% Min. 10: 90% Metcon: 14 minute AMRAP 21/14 Calorie Bike 14 Toes-to-Bar 7 Squat Snatches (135/95) (Roughly about 70% of what you get in the Strength) Read More
June 22, 2019 SCHEDULE ANNOUNCEMENT There is NO OPEN GYM or OLYMPIC LIFTING TODAY. There is ONLY the 9:00am CrossFit Class. Partner WOD Teams of 2 complete the following: 500 Double Unders* (1000 Single Unders) 15 Synchronized Bar Facing Burpees 1000m Ski Erg 15 Synchronized Bar Facing Burpees 2-mile Bike 15 Synchronized Bar Facing Burpees...Read More
June 21, 2019 Strength: Snatch Balance Snatch Balance + Overhead Squat (2+1) x 6 sets *Build in weight over the 6 sets. Metcon: (For time) 400m Run then, 21 Thrusters (95/65) 7 Ring Muscle ups* 15 Thrusters (115/75) 5 Ring Muscle ups 9 Thrusters (135/95) 3 Ring Muscle ups then, 400m Run *Scale for Ring...Read More
June 19, 2019 Strength: Push Press 5 x 3 *Start around 70-75% and build to a Heavy 3-Rep for the day. Skill WOD 3-4 Rounds (Not for time) 50ft Handstand Walk Obstacle Course* 15/12 Calorie Bike (Medium Pace) 10 Strict Toes-to-Bar Rest 1:00 between rounds. *Scale = 4 Wall Walks GYMNASTICS CLASS at 5:30pm Come...Read More
June 18, 2019 Metcon: (For time) “Running DT” 5 Rounds for time of: 200m Run 1 Round of “DT” 1 Round of “DT” is: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Accessory/Cash Out 3 Rounds of: 12 Push ups (:03 decent on each) immediately followed by… :30 Isometric Chest (Pec)...Read More
