5.6.14
The Box – CrossFit View Public Whiteboard Back Squat (5- 3- 1(+) (75%, 85%, 95%)) Metcon (Time) Beginner For Time: 400m run 15 Thrusters (45/25) 35 Sit-ups 200m run 35 Sit-ups 15 Thruster (45/25) 400m...
View Article5.19.14
Strength Push Press 3×5 (65%, 75%, 85%) Gymnastics Hollow Hold 5 x :15 Cindy Beginner 20-Minute AMRAP of: 5 Ring Rows 10 Incline Push-ups 15 Squats Advanced 20-Minute AMRAP of: 5 Assisted Pull-Ups 10...
View Article7.18.14
Strength Front Squat 5-3-1 (75%, 85%, 101%) 3 Rounds for Time 15 plate burpees (45/25) 200m Run with plate 200m Run w/o plate Alternate rounds with partner *Scale weight as needed* 20min TIME CAP...
View Article7.30.14
Gymnastics Coach’s Choice Strength Overhead Squat 3 x 5 (65%, 75%, 85%) Beginner 5-7-9-11-13 Back Squat (95/65) Box Jumps (16″/12″) Advanced 5-7-9-11-13 Back Squat (155/105) Box Jumps (24″/20″) RX...
View Article8.1.14
Gymnastics L-Sit 5 x :15 Strength Front Squat 3 x 5 (65%, 75%, 85%) Beginner For Time: 100 Sit-Ups 75 Wall Balls (10/6) 50 Push Press (65/45) 75 WB 100 Sit-Ups Advanced For Time: 100 Sit-Ups 75 Wall...
View Article9.10.14
Strength Deadlift 5 x 5 @ 75% Beginner For Time: 21-15-9 Front Squat (55/35) KBS (35/18) 300m Run ADV For Time: 21-15-9 Front Squat (85/65) KBS (53/35) 400m Run RX For Time: 21-15-9 Front Squat...
View Article9.24.14
Strength Turkis Get-Up 5 x 3 (Each Side) Beginner For Time: 400m Run 12 DL (95/65) 24 Sit-Ups 300m Run 15 DL 30 Sit-Ups 200m Run 18 DL 36 Sit-Ups ADV For Time: 600m Run 12 DL (155/105) 12 GHD Sit-Ups...
View Article10.31.14
Weightlifting: Clean Pull, Clean 2 reps EMOM for 10 minutes RX: AMRAP 17minutes: Run 400m 30 Air Squat 20 Push Press (115/75lbs) ADV: AMRAP 17minutes: Run 400m 30 Air Squat 20 Push Press (85/55lbs)...
View Article12.4.14
Strength: 10min EMOM, 3 reps @75% Clean and Split Jerk Rx: 5 Intervals for Time: Every 3 minutes, complete: 6 Cleans (155/105lbs) 10 Handstand Push-ups Adv: 5 Intervals for Time: Every 3 minutes,...
View Article12.11.14
Rx: 3 Rounds for Time: Row 1000m 100 Double Unders 20 GHD Sit-ups Adv: 3 Rounds for Time: Row 1000m 50 Double Unders or 200 Double Unders 20 GHD Sit-ups 1/2 ROM Beg: 3 Rounds for Time: Row 750m 100...
View Article12.23.14
Strength: EMOM for 7 minutes 3 Deadlifts (75%) RETEST from 12.30.13 For Time: 12-9-6-3 Hang Power Clean (175/115lbs) 40-30-20-10 Wall Ball (20/14lbs) Rest 2min after 1st round Rest :90 after 2nd round...
View Article12.30.14
Rx: AMRAP 17min: 5 Snatch (135/95) 10 Deadlift 25 Wall Ball (20/14) 50 Double Under Adv: AMRAP 17min: 5 Snatch (115/75) 10 Deadlift 25 Wall Ball (14/10) 25 Double Under or 150 SU Beg: AMRAP 17min: 5...
View Article1.13.15
Strength: Find a 5 RM Bench Press (:30 Bike Sprint after each set) AMRAP in 7 min: RX 7 DL (275/185) 7 Over the Bar Burpees ADV 7 DL (225/155) 7 Over the Bar Burpees BEG 7 DL (135/95) 7 Over the Bar...
View Article2.19.15
Strength: Back Squat 7 reps EMOM for 10minutes @ 60%, alternated with 10 Hollow Rocks RX: AMRAP 13minutes: 7 GHD Sit-ups 9 Front Squats (135/95lbs) 11 Box Jumps (24/20) Adv: AMRAP 13minutes: 7 GHD...
View Article3.19.15
3 Rounds for Time: RX Run 800m 50 Sit-ups 25 Hip Extensions BEG Run 600m 35 Sit-ups 20 Hip Extensions Sweet Potato Apple Hash Ingredients 2 tablespoons lard or fat of choice 2 medium sweet potatoes,...
View Article4.9.15
Strength: Power Clean 5 x 5 @ 55/65/70/80/85% RX: For Time: 21-15-9 of… Kettlebell Snatch Right Arm (53/35lbs) Kettlebell Snatch Left Arm (53/35lbs) Burpees Adv: 21-15-9 of… Kettlebell Snatch Right Arm...
View Article4.16.15
PreWOD Mobility: Hip Opener with Band on Rig RETEST from 1.29.15 For Time: RX 10 Burpees over the bar 15 Power Cleans (185/125) 20 Burpees otb 15 Power Cleans 10 Burpees otb ADV 10 Burpees over the bar...
View Article4.23.15
FREE GUEST DAY TOMORROW!!! Strength: Press 5 x 5 @ 55/65/70/80/85% RX: For Time: 21 Power Snatch (115/75lbs) Run 400m 15 Power Snatch Run 400m 9 Power Snatch ADV: Use 95/55lbs BEG: Use 65/35lbs Run...
View Article5.26.15
Strength: Shoulder Press 5 x 3 3 Rounds for Time: RX Run 400m 12 Deadlifts (225/155lbs) 21 Box Jumps (24/20″) ADV 175/115lbs 20/16″ BEG Run 200-300m 95/65lbs 12″ Retest 1.5.15 SLOW COOKER CHOCOLATE...
View Article6.4.15
5 Rounds for Time: RX 7 BS (185/135lbs) 35 Double Unders ADV 7 BS (135/95lbs) 20 DU or 105 Single Unders BEG 7 BS (85/55lbs) 70 SU RETEST 3.26.15 *Skill Session NEW TWIST ON OATMEAL… PREP TIME: 15 min...
View Article