2018
In Partners 5 Rounds for Time: 10-8-6-4-2 Rope Climbs 20 DB Squat Cleans 22.5/15kg 20 Burpees
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Mobility 5:30 and 9:15am classes only CrossFit Open 13.4: AMRAP 7 minutes: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… 21, 24,… Weight 61/43kg
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Strength; 3 Power Snatch (t’n’g) Metcon For Time: 5 Rounds: 21 Snatches 35/25kg 15 Calorie Row 9 Strict Handstand Pushups
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CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Scaling This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics […]
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Strength: Back squat 3-3-3 reps Metcon For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans 10/6kg 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans 10/6kg 60 Double Unders 30 Abmat Sit-ups 15 Med-ball Squat Cleans 10/6kg 40 Double Unders 20 Abmat Sit-ups 10 Med-ball Squat Cleans 10/6kg 20 Double Unders […]
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Strength: Power Clean (Focus on barbell cycling) 5-5-5-5-5 Metcon For Time: 7 rounds for time of: 200-meter run 4 Muscle ups 2 Clean and jerks 85/55kg
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“The Lyon” 5 rounds, each for time of: 7 squat cleans, 75/50kg 7 shoulder-to-overheads, 70/50kg 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds.
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Open WOD Workout 17.1 For time: 10 dumbbell snatches 22.5/15kg 15 burpee box jump-overs 24/20kg 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap: 20 minutes
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Strength Weighted chest-to-bar pull-up 1-1-1-1-1 Metcon 3 rounds for time of: 60 squats 30 knees-to-elbows 30 ring push-ups
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Strength Front Squat 5-5-5-3-3-3 Metcon Tabata 8 Row for cals Russian KBS 32/24kg 10m Shuttle run HSPU 20 sec work followed by 10sec rest. 8 rounds at each station. 1 min rest btw stations.
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