CrossFit Gymnastics Wall Walks (30) STIMULUS In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall You’ll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold Walk as high […]
CrossFit Weightlifting Metcon (Weight) Olympic ComplexOn the 2:00 x 5 Sets:3 Power Cleans3 Front Squats3 Push Jerks Set 1: 60% of 1RM Clean and JerkSet 2: 65% of 1RM Clean and JerkSet 3: 70% of 1RM Clean and JerkSets 4-5: Build to a Heavy Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:3 Rounds of […]
SOS Metcon Airforce (Time) For Time:20 Thrusters (95/65 lbs)20 Sumo Deadlift High-Pulls20 Push Jerks20 Overhead Squats20 Front Squats *Do 4 burpees every minute, including at the start of the WOD. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. RX+ is […]
Team Chipper! Metcon Metcon (Time) “Team Cardio Day!” 40min. to get as far as possible… 400m run (200m each)200 Double-unders400m run175 Ball Slams 20/10400m run150 American KB Swings 53/35400m run125 Air Squats400m run100 Walking lunges 53/35 farmer carry400m run75 Push-Ups400m run50 SDHP’s 53/35400m RunTeams of 2. Only 1 partner works at a time.
CrossFit Weightlifting 3-Position Clean On the 1:30 x 7 Sets:30 Double-Unders3-Position Power Clean* *3-Position Clean:1 High Hang Power Clean (high thigh)1 Hang Power Clean (knees)1 Power Clean (floor) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:9 Strict Pull-Ups12 Hang Power Cleans (135/95)9 Strict Handstand Pushups21 Deadlifts (135/95)
Free Friend CrossFit Metcon Metcon (Time) 6 Rounds300/250m Row10 Burpee over rower10 Box Jumps 24/2010 AKBS 53/35
CrossFit Weightlifting Back Squat On the 1:30 x 6 Sets:1 Pausing Back Squat (3 Seconds in bottom)1 Back Squat Sets #1+2 – 65%Sets #3+4 – 70%Sets #5+6 – 75% Metcon Metcon (Time) 3 Rounds For Time:30/24 Calorie Assault Bike20 Single DB Box Step-Ups (24″/20″)10 Squat Cleans (135/95) Dumbbell: 50/35
CrossFit Metcon Metcon (Time) Teams of 212 Rounds For Time:12 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell12 x 10 Meter Shuttle Run Switch After Fully Completed Rounds (6 Each)In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
Veteran’s Day – THANK YOU FOR YOUR SERVICE Class times 6am; 9am; 4pm; 5pm Happy Birthday Xochilt! Metcon Badger (Time) Three Rounds for time of:30 ‘Squat’ Cleans, 95#30 Pull-upsRun 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. To learn […]
SOS Metcon Metcon (Time) 50 Wall Balls 20/1550 DU40 Box Jumps 24/2040 T2B30 Burpee30 Deadlift 135/9520 Power Cleans 135/9520 Jerks 135/9510 Snatch 135/9510 Muscle Ups Cap: 25 Min