CrossFit A. Every 90 seconds for 6 sets, 1 Hang Power Clean + 1 Below Knee Hang Power Clean + 1 Power Clean B. In teams of 2, for time: Buy In, Relay 600M Farmer Carry 70/53 Then, 75 Cal Row 50 Power Cleans 135/95 50 Box Jumps 24/20 50 Power Clean 135/95 75...
STRENGTH: Part A Split Jerks 15MIN Build To A Heavy 3 Rep Then, Part B 3 X 3 w/ 75-80% of A WOD: 50 DU/ 85 Singles 12 Push Jerks 135/95 50 DU/ 85 Singles 9 Push Jerks 155/105 50 DU/ 85 Singles 6 Push Jerks 185/125 LV2:95/135/155, 75/95/105 LV1:65/95/125, 65/75/95 Log your scores on Beyond the Whiteboard Don't have a...
STRENGTH: Tempo Front Squats (18MIN) (30X1) *3 Sec descent 5 X 3 Super Set W/ 5 High Box Jumps WOD: 2 Rounds For Time 800M Run 30 Single Arm DB Box Step Over 50/35, 24/20 30 C2B Pull-ups/ Pull-ups *18MIN CAP ...
STRENGTH: Wendler Make-up Back Squat, Strict Press or Deadlift Week 3 Cycle 2 % Based on 90% of 1RM 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: 10 MIN AMRAP 200M RUN 7 Power Snatches 75/55 7 Overhead Squats 75/55 2 MIN REST 10 MIN EMOM 15/12 Cal Row OR...
9:30 and 10:30am class only today! Strength 3 sets for quality: 12 Single Arm KB Front Rack Lunge 8 Barbell Bent Over Row 2 TGU each arm WOD: 12 min Alternating EMOM 18 KBS 53/35 12/10 Cal Bike *scale reps so work can be done in 45 sec or less ...
This Saturday- 90 min Rowing Clinic with colligate and Olympic Crew Coach, Cory Bosworth! Come and learn how to start perfecting your technique to be able to more efficiently. See event details here. WOD: 1-10 Bar Facing Burpees 10-1 Sumo DL High Pull Lv1: 65/45 Lv2: 95/60 Lv3:...