In teams of four, complete the following in conga-line style ( follow the leader) – you can’t move until the station in front of you is vacant: 30 Calories on the Rower 30 Kettlebell Swings (53/36 lbs) 30 Box Jumps or Step-ups (24/20″) 30 Power Cleans (135/95 lbs) 30 Double-Unders Wait until everyone is done,…
A. Overhead Squats – Work on Technique. If comfortable with movement, complete 5 sets of 3 reps at one weight you consider to be challenging. B. “Benchmark” Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee Finish with: Max Calories in 1 Minute AirBike **CrossFit Kids Classes will canceled April 19th …
A. Skill EMOM (every minute on the minute) x 8 3-5 weighted pull-ups (heaviest possible, do not have to be unbroken) *choose a number between 3-5 and try to maintain across EMOM x 8 3-5 Handstand push-ups (choose a depth that is more challenging than you are used to) *choose a number between 3-5 and…
A. 20 minutes to find 1 Rep Max for complex: 1-3. Power clean>hang squat clean>push press 4-6. Power clean>hang squat clean>push jerk 7-9. Power clean>hang squat clean>split jerk All nine movements must be performed in order. The bumpers may only touch the ground on each Power Clean. Power Clean reps are all “tap and go”….
For Time: Run 800 M 3 Rounds: 25 KB Swings (24/16) 50 Sit Ups 25 Push Ups Run 800 M The F-Word by Hilary Achauer – CrossFit Journal article [pdf]
A. Front Squat Build to a New 1RM B. “JACKIE” (PR BOARD WORTHY) 1K Row 50 Thrusters 45# 30 Pullups The best coconut water (based on nutrition and taste) Post-Open blues? Time for some good, old-fashioned introspection
AMRAP 5: 7 Toes to Bar 7 Wall Balls (20, 14#) 7 Burpees Followed by 5k Run compare to 8.10.13 BBQ to end the 2014 CrossFit Open We are incredibly proud of what has transpired over the past five weeks. We have seen so many PR’s, and so many of you pushed yourselves to new…
A.Power Snatch + 3 Overhead Squats Build to a max set in 20 minutes B. Tabata Mashup Barbell Overhead Squats (45#/33#) Push ups Mobility Sunday!!! This is Sunday Mobility Class from 9-10:30am . What You Can Expect: We will work from the ground up in each class, from your ankle – hip – middle and…
A. Two sets for quality, not time, of: Nose-to-Wall Handstand Hold x 60 seconds L-Sit x 30-45 seconds B. Three sets for times of: Row 40 Calories 40 Double-Unders Rest 3 minutes C. Three sets, not for time, of: Toes to Bar x 10-15 unbroken reps Alternating Pistols x 8-10 each leg Mobility Sunday!!! This…
A. 20 minutes to find 1 Rep Max for complex: 1-3. Power clean>hang power clean>push press 4-6. Power clean>hang power clean>push jerk 7-9. Power clean>hang power clean>split jerk All nine movements must be performed in order. The bumpers may only touch the ground on each Power Clean. Power Clean reps are all “tap and go”….
