9am Yoga 10am Oly Lifting 11am Endurance 11am WOD 30 Min Amrap 400 Meter Run 15 Hang Power Snatch 95/65 15 Toes to Bar 15 Box Jumps 24/20 Post stuff to comments:Read More
DeadLift 5×2 Then 5 Rounds 200 Meter run 11 Burpee Deadlifts (53#/36#) Post Loads and Time to comments: No 10AM Open Gym today, There will be a 7AM Open Gym instead: Read More
OHS: 3-3-3 (15 min cap) Then… “Partner Jackie” (15 min cap) 1000m Row 50 Thrusters, 45lb 30 Pullups *As soon as partner 1 finishes the 1000m row, partner 2 may start the row. Partner 2 may not pass partner 1. Then…W/a partner.. AMRAP In 7 Min: Alt Burpee Box Jumps, 24/20 DAY 1 OF THE...Read More
Split jerk 3-3-3 Then 800 Meter Run 21 Clean and Jerk 135/95 400 Meter Run 15 Clean and Jerk 155/105 200 Meter Run 9 clean and Jerk 165/115 Post Time and Loads to Comments: Team CFWC will be heading down to the Mid Atlantic Regionals today. The Competition starts Friday morning. We can follow...Read More
Front Squat: 5-5-5 Then… FOR TIME: 21 Thrusters, 95/65 50 DU 15 Thrusters, 115/85 50 DU 9 Thrusters, 135/95 50 DU BELOW: Legendary Games competitor Chris Spealler gives some Double Under Tips. Up until this year, Chris is the only athlete to compete in all six CrossFit Games. Read More
EMOM 7 Minutes 2 Touch and Go Full Snatches 1 OHS with 3 second Pause Then…. 800m Run 21 Push Ups 15 Pullups 12 Snatches (any way) 115/85 400m Run 15 Clapping Pushups 12 Chest to Bar Pullups 9 Snatches 135/95 200m Run 12 Slapping Pushups 9 Bar Muscle Ups 3 Snatches 155/105 Real...Read More
15 min Handstand Practice. RX= Handstand walking for distance (&/or) free standing handstand holds for time Scale = (1) Shoulder taps (2) Box Walk / Wall Shuffle (3) Handstand Holds Nose & Toes against wall for time. 4 Rounds for time 2 Rope Climbs 15′ 100′ Sprint 4 Cleans 185/115# 100′ SprintRead More
9am: Yoga 10am: Oly Class : Jerk 11am: Endurance For Time: 800m Run Rest 5 minutes For Time: 30 DU 21 Barbell Lunges, 95/65 21 Push Press, 95/65 30 DU 18 Barbell Lunges 18 Push Press 30 DU 15 Barbell Lunges 15 Push Press 30 DU …..Continue this rep scheme all the way down...Read More
