Month: February 2019

Wednesday 2-27-19

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30 Kettlebell Swings Station 3 – 20 Dumbbell Push Press Station 4 – 25/15 Calories of Assault Bike Station 5 – Rest

Tuesday 2-26-19

A. “CrossFit Games Open Event 11.6, 12.5 & 18.5” Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups…

Monday 2-25-19

A. Six sets of: Push Press x 2-3 reps Rest 2 minutes Build to today’s heavy 2-3 reps. B. Every 5 minutes, for 20 minutes (4 sets) for times of: 500/400 Meter Row 12 Strict Handstand Push-Ups There should be plenty of rest between sets, so the goal is to push the intensity! Hit the…

Friday 2-22-19

CROSSFIT OPEN WORKOUT 19.1 15 Min AMRAP 19 Wall Balls 19 Cal Row Men. 10 ft target, 20 ball Women. 9ft target, 14 ball Pair up in teams of 2 one partner will be the judge and one the athlete. Complete the whole workout then switch. If you want to compete in our in house…

Thursday 2-21-19

A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @…

Tuesday 2-19-19

A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Russian Kettlebell Swings x 25 reps Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111 Station 3 – KB Romanian Deadlift x 15 reps Station 4 – Side Plank x 30 seconds each side B. For time: 50 Calories of…

Monday 2-18-19

In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (20/15 kg) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time. Foundations 4 sets…