August 3, 2019 Partner WOD In teams of 2-3 complete the following: 1600m Row 75 Push Press (100/70) 50 Box Jumps (24″/20″) 25 Partner Tire Flips 50 Box Jumps 75 Push Press 1600m Row *Partition reps as needed except the Tire Flips which are to be completed together. (30:00 time cap)Read More
August 2, 2019 Strength: Power Snatch 5 x 2 *Building in weight over the 5 sets. Metcon: 3 Rounds for time: 300m Run 2 Rope Climbs (15′) 8 Power Cleans (155/105) (Rx+ 185/125) then, 31 Burpees to 6″ *Complete the 3 Rounds first, then complete the 31 Burpees. HAPPY BIRTHDAY to CrossFit member Sam Cooper. ...Read More
August 1, 2019 Metcon: 25 minute EMOM (5 Rounds) Min. 1: 3 Bar Muscle ups* Min. 2: 6 Deadlifts (275/185 or roughly 60-65%) Min. 3: 9 Toes-to-Bar Min. 4: 12/10 Calorie Bike Min. 5: Rest *Scale for BMU = 5 Jumping Bar Muscle ups or 5 Strict Pull ups Work intervals should be about :30-:45...Read More
July 31, 2019 Strength: Back Squat 3 Cycles of: 5 Back Squats @ 60% 3 Back Squats @ 70% 1 Back Squat @ 80% *Complete on a 2:00 clock. 9 total intervals. Metcon: 3 Rounds for time: 90ft Double Kettlebell Front Rack Walking Lunges (53/35 x 2) 60 Double Unders 30 Wall Balls (20/14) (18:00...Read More
July 30, 2019 Metcon Every 3:00 complete: 500/450m Row In time remaining… Max Effort Handstand Push ups Rest 1:00 *Workout is over when you have completed 50 Handstand Push ups. Accessory/Skill Work 2-3 Rounds (Not for time) 100ft Sled Drag – Forward 100ft Sled Drag – Backwards 15 Hip Extensions *Rest as needed between rounds.Read More
July 29, 2019 Strength: Push & Pull 5 Rounds of: 5 Incline Bench Press 8 Bent Over Barbell Rows Start a new round roughly every 3:00. *Progressively load as needed. Metcon: “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings 12 Pull upsRead More
