CrossFit Weightlifting Snatch On the Minute x 14:Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)Minute 4: RestMinutes 5-6-7: 2 Squat Snatches (74-77-80%)Minute 8: RestMinutes 9-10-11: 1 Squat Snatch (84-86-88%)Minutes 12-13-14: 1 Squat Snatch (84-86-88%) Back Squat (3Ã—9 (70-74-78%)) Metcon Metcon (Time) For Time:1 Mile Run40 Pull ups30 Front Squats (95/65)20 Barbell […]
Suffer on Sunday Happy Birthday Frank Gomez! Coe (Time) Ten rounds for time of:10 Thrusters, 95#10 Ring push-ups In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010 To learn more about Coe click here
TEAM WOD SATURDAY Metcon Metcon (Time) Teams of 3:2 Rounds For Time (30 Minute Time Cap):100/70 Calorie Row100 Box Jump Overs (24/20)100 Power Cleans100 Barbell-Facing Burpees Round 1: (135/95)Round 2: (115/80)
CrossFit Weightlifting Squat Clean Minutes 1-2-3: 3 Squat Cleans (62-65-68)Minute 4: RestMinute 5-6-7: 2 Squat Cleans (72-75-78)Minute 8: RestMinutes 9-10-11: 1 Squat Clean (82-84-86)Minutes 12-13-14: 1 Squat Clean (82-84-86) Front Squat 2Ã—4 @ 73%2Ã—3 @ 78%2Ã—2 @ 83% Metcon Metcon (Time) For Time:200 Meter Run, 15 Power Snatches200 Meter Run, 15 Overhead Squats200 Meter Run, […]
Chipper Thursday Happy Birthday Ben Castillo! Metcon Metcon (Time) 10 push-presses20 front squats30 kettlebell swings40 dumbbell snatches (alternating)50 push-ups40 dumbbell snatches (alternating)30 kettlebell swings20 front squats10 push-presses You will just use one barbell so pick a weight you can handle for both barbell movements without changing weights.
CrossFit Happy Birthday Jay Vallejo! Weightlifting Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets Spend 10 minutes working up to a heavy clean & jerk, then […]
CrossFit Metcon Metcon (Time) 3 Rounds For Time:50 Double Unders15 Kipping Handstand Push-ups Metcon (Time) 4 Rounds:400 Meter Run15 Sumo Deadlift High Pulls (95/65)9 Burpee Box Jump Overs (24/20) Bench Press (50 Bench Press Repetitions (135/85)) *Every Break: 15 GHD Sit-ups
CrossFit Happy Birthday Izzy DeLaCueva! Weightlifting Snatch On the Minute x 14:Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)Minute 4: RestMinutes 5-6-7: 2 Squat Snatches (72-75-78%)Minute 8: RestMinutes 9-10-11: 1 Squat Snatch (82-84-86%)Minutes 12-13-14: 1 Squat Snatch (82-84-86%) Back Squat (3 Sets of 9 (67-71-75%)) Metcon Metcon (Time) “Lucky 7â€™s”5 Rounds:7 […]
Suffer on Sunday Happy Birthday Lori Cook! Nutts (Time) 10 Handstand Push-ups15 Deadlifts, 250#25 Box Jumps, 30″50 Pull-ups100 Wall-Ball Shots, 20#200 Double-Unders400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here
Partner WOD Saturday Metcon Metcon (Time) Complete a 5K row60 front squats 95/6550 box jumps 24/2040 pull-ups Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.