Strong work to all the athletes that competed in the 2016 CrossFit Games! Conditioning: 2016 CrossFit Games, Master/Teen Event 3 & 4 “Feel the Berm” 600m Run 20 Burpee Box Jumps (24/18″) 4 rounds for time (20:00 cap) …Rest 10:00, then… “Deuce-Deuce” 22 Toes-2-Bar 22 Clean & Jerks (95/65) 80m Sprint Down...Read More
Memorial day “Murph” aftermath.:) Conditioning & Strength: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 600m (10:00 cap) …rest 3 minutes… Perform as many rounds and reps as possible in 5 minutes of: 10 Wall-Ball Shots (20/14) @ (12/9′) 20 Double Unders …rest 2 minutes… Perform as many rounds...Read More
Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0800. Friends are welcome. Enjoy your Freedom! Run 800m 10 rounds of skate park Run 1 mile 10 rounds of skate park Run 800m ...Read More
Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′ For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed. Strength: Power Snatch 3-3-3-3...Read More
Skill/CFE: Partner up, and perform: 2100m Row Rotate every 150m For Time Conditioning: “Holy Thrusters Batman!” Run 400m Max Rep Thrusters (115/75)* …repeat couplet until 100 Thrusters have been performed For Time *”Max Rep” is defined as any pause in the standing front rack, or any dropping of the bar out...Read More
Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35) For Score *Burpees can be substituted Strength: Shoulder Press 1-rep max Compare to Wednesday, 11 November 2015 Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees 5 rounds for time Burpee...Read More
Conditioning: 2016 Regional WOD “Event 5” 400m Run 40 GHD Sit-ups 7 Deadlifts (405/275) 3 rounds for time Mobility: Banded overhead distraction – 1:30/side Spine smash – 2:00 Couch stretch -1:30/side Post time and experiences to commentsRead More
Conditioning: Every 3 minutes on the minute for 18 minutes perform: 200m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups* For Score Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds *Burpees are a 1 for...Read More