Aug 25, 2019
*Scheduling Note*
On Monday, September 2nd, we will have ONE CrossFit class at 1000. All other classes are cancelled.
This event is bring-a-friend! Invite your buddy who you think would enjoy CrossFit! Please have you friend register here prior to arriving on Monday.
Strength
Pause snatch high pull + pause power snatch + overhead squat
- Build to a heavy 1+1+1
- Drop 15% and every minute on the minute complete:
Conditioning
Dumbbell “DT”
5 Rounds for time:
- 12 Dumbbell Deadlifts (50/35)
- 9 Dumbbell Hang Power Cleans
- 6 Dumbbell Shoulder to Overhead
Aug 23, 2019
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 12:00:
- 10 Power Cleans (95/65)
- 10/7 Calories
Rest 3:00
Complete as many reps as possible in 12:00:
- 5 Strict Pull Ups (one person working at a time)
- 15 Synchro Abmat Sit Ups
- 10 Strict Pull ups
- 15 Synchro Abmat Sit Ups
- 15 Strict Pull Ups….
…continue to add 5 reps to the pull ups each round
Aug 22, 2019
Strength
1a) Barbell Back Rack Reverse Lunges
1b) Sandbag Squats @ 3030
1c) Depth Jump
Conditioning
Every :40 for 10 rounds:
Immediately into…
Every :40 for 10 rounds:
Immediately into…
Every :40 for 10 rounds:
There is a :25 time cap on each station.
Aug 21, 2019
Strength
1a) Push Press @ 10X2
1b) Single Arm Dumbbell Row
Conditioning
5 Rounds for time:
- 21/18 Calories
- 18 Single Arm Alternating Hang Dumbbell Snatch (50/35)
