A. “Murph” For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Just a reminder that our modified Memorial Day schedule is: 8:30am CrossFit 10:00am CrossFit We will have water and fruit for all athletes after class.
May
27
May
25
A. Every Minute on the Minute for Twelve Minutes: Odd: 5 Hang Power Snatch (115/75) Even: 8 Box Jumps (30/24) Rest One Minute Every Minute on the Minute for Twelve Minutes: Odd: 9 Burpees Even: 5 Thrusters (115/75) B. Barbell Club Meets at 9:00am! Hang Power Snatch-Find a Heavy Single... read more →
May
24
A. Bench Press 1-1-1-1-1 B. Five Rounds for Time: 200 meter Run 3 Rope Climbs 10 V-Ups or GHD Sit Ups (19:00 minute time cap)
May
23
A. Single Leg Romanian Deadlift 20-20-20-20 B. 2 Rounds for Total Reps as a team of 2 or 3 Push Press (115/75) Max in 2 mins Rest 1:00 minute Assault Bike Max Cal in 2 mins Rest 1:00 minute Hang Power Clean (115/75) Max Reps in 2 mins Rest 1:00... read more →
May
22
A. Benchmark Workout 30 Minute Running Clock: 0-8:00 Find 3 Rep Max Front Squat from the rack 08:00-12:00 Rest 12:00-20:00 As Many Rounds as Possible in Eight Minutes: 12 Deadlifts (115/80) 9 Box Jumps or Step Up (24/20) 6 Burpees Over the Bar 20:00-24:00 Rest 1,000 meter Row for time
May
21
A. Tabata Russian Kettlebell Swings (53/35) Push Ups Double Unders Sit Ups * 8 rounds each movement. Score is lowest round of each of the 4 movements * No rest between movements B. 800 meter Run for Time C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym!... read more →
May
20
A. Weighted Pull Ups 4-4-4-4-4 B. "Grace" For Time: 30 Clean & Jerks (135/95) C. Barbell Club Meets at 6:30pm! Hang Power Snatch 5x2 OHS- pause 3 seconds in bottom of first rep 4x3 Clean Pull 5x4 4 rounds: NFT 6 Barbell Row 8 Barbell Roll Out 10 Goblet Squat
May
18
A. On a Running Clock: Every Minute on the Minute for Ten Minutes: Odd: Run 200 meters Even: 6 Tire flip + Jump through Rest During 10:00-13:00 During Minutes 13:00-22:00 Perform, As Many Rounds as Possible in Nine Minutes of: 20 Walking lunges with plate hugged to chest (45/25) 7... read more →
May
17
A. “Nate” As Many Rounds as Possible in Twenty Minutes of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (70/53)
May
16
A. “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (11:00 minute time cap) B. Seven Rounds for Time: 9 Dumbbell Hang Squat Cleans (35/25)(50/35Rx+) 10 V-Ups or GHD Sit Ups C. Barbell Club Meets at 6:30pm.