Conditioning: “The Separator” (modified) 12 Handstand Push-ups (4″ deficit) 15 Back Squats (185/125) 20 Burpees Over Bar 9 Handstand Push-ups (4″ deficit) 18 Front Squats (155/105) 20 Burpees Over Bar 6 Handstand Push-ups (4″ deficit) 21 Overhead Squats (135/95) 20 Burpees Over Bar For Time Similar to CrossFit Games 2016 Flexibility/Mobility: Thread the...Read More
“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc.. Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang...Read More
Burris meeting #thedavecastro. Conditioning: Option 1: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m For Time …Rest 3 minutes Strength: Cluster 3-rep max Option 2: 2017 CrossFit Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball Shots...Read More
Games WOD will be performed in all classes. However, the competition setup, “Friday Night Lights”, will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp. Conditioning: 2017 CrossFit Games Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches...Read More
2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE Conditioning & Strength: 2015 Games Open WOD 15.1 & 15.1a 15.1 Complete as many rounds and reps in 9-minutes of: 15 Toes-2-Bar 10 Deadlifts (115/75) 5 Snatches (115/75) 15.1a Immediately after 9 minute...Read More
2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE Conditioning 1: Every 3 minutes on the minute for 12 minutes perform: 300m Run 10 Med-Ball Squat Cleans (20/14) 3 Strict Pull-ups* Conditioning 2: 18-15-12-9-6 rep rounds of: Calories Rowed Hang Power Clean...Read More
2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE Strength WOD: Perform the following for quality (20 minute cap): Thruster Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM...Read More
Gym is ready for the WOD! 3-2-1 GO! Strength & Conditioning: 2017 Fittest in the OK online qualifier Event 5.1B&C* Row 1000m/800m 30 Snatches (115/75) For Time (7:00 minute cap) *Males of all age groups row 1000m. Females of all age groups row 800m. The row time is the score for Event 5.1B....Read More
