Monthly Archives: December 2018

NEW YEARS EVE

NEW YEARS EVE 8:30am and 10am Classes only Metcon 12/31 – NYE WOD (Time) Buy in: 1 mile Run 31 Push Press31 Pull-ups31 Snatch31 Sit-ups31 Box Jumps 24/2031 Back Squats31 Lunges31 Burpees31 A. KBS 53/3531 Clean & Jerk Cash Out: 365m Row Barbell: RX 95/65; RX+ 135/95

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CrossFit

CrossFit Gymnastics Metcon (AMRAP – Reps) 5 Rounds, In a 90 Second Window:20/14 Calorie RowMax Handstand Push-ups Rest 30 Seconds After Each Round. Score HSPURX+ Strict first 3 rounds Weightlifting Metcon (AMRAP – Rounds and Reps) AMRAP 15:3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks9 Deadlifts, […]

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TEAM!

TEAM! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 40:800 Meter Run2 Round of “Cindy”10 Power Snatches (115/80)

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CrossFit

CrossFit Weightlifting Snatch 5 Sets (Building to a Moderate):1 Snatch Pull1 High Hang Squat Snatch1 Hang Squat Snatch1 Low Hang Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20:20 Wallballs (20/15)20 Sumo Deadlift High Pulls20 Box Jumps (24/20)20 Push Presses (75/55)20/14 Calorie Row Extra Credit Squat Program Stamina Squatting Alternating On the Minute […]

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CrossFit

CrossFit Gymnastics Handstand Walk (Practice) Spend 15 minutes practicing elements of handstand walk, hold, pushups Metcon Metcon (Time) 5 Rounds:45 Double Unders15 GHD SIt-ups or T2B45 Double Unders15 Power Cleans (135/95)

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CrossFit

CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3AMRAP 7:50 Back Squats (135/95)50 Back Squats (155/105)AMRAP Back Squats (185/115) Rest 3 Minutes 50 Bench Press (115/75)50 Bench Press (135/85)AMRAP Bench Press (155/95) Rest 3 Minutes 50 Deadlifts (155/125)50 Deadlifts (185/145)AMRAP Deadlifts (225/155)

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CLOSED FOR CHRISTMAS

CLOSED FOR CHRISTMAS CLOSED FOR CHRISTMASMERRY CHRISTMAS!

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CrossFit

CrossFit Metcon 12 Days of Christmas (Time) 1 Deadlift 315/225200m Run3 Clusters 135/954 HSPU5 Burpee C2B6 S2O 135/957 cal assault bike8 OH Lunges 45/359 Front Squats 135/9510 Alt DB Snatch 50/3511 Hang Power Cleans 135/9512 Squat Snatch 135/95 Extra Credit Weightlifting Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 3 Front SquatsEven […]

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SOS

SOS Metcon 12 Days of Christmas (Time) 1 – Clean & Jerk 155/1152 – 200 Meter Run3 – Hang Power Snatch 115/754 – Burpee Box Jump 24/205 – T2B6 – Deadlift 155/1157 – Wall Ball 20/148 – Push Press 115/759 – Kettle Bell Swings 70/5310 – C2B Pull Ups11 – HSPU12 – Front Squats 155/115 […]

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CrossFit

CrossFit Weightlifting Deadlift (3×3 at 76% 3×3 at 81% 3×3 at 86%) Metcon Metcon (Time) Teams of 32 Rounds (30 Minute Time Cap)200 Meter Run (Each)100 Power Snatches (75/55)200 Meter Run (Each)100 Box Jump Overs (24/20)200 Meter Run (Each)100 Thrusters (95/65) Run together

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