Metcon In teams of two, complete: 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball shots 400 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 400 Meter Farmer’s Carry Read More
CrossFit Games Open – MAKE UP TIMES: Tomorrow during CrossFit classes we will be doing 18.3. If you cannot make it to class you can make this u on Saturday during open gym 10-12PM (please supply your own judge) and Monday at anytime the gym is open (please supply your own judge). Crossfit Games Open...Read More
Weightlifting Four Sets: Power Clean (1.1.1.1 (rest 10 seconds between singles)) Rest 1 Minute Weighted Pull-ups (2-3 reps @ 21X0) Rest 1 Minute Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs)RX+ (185/135#) 10 Strict Handstand Push-Ups Read More
Weightlifting Four Sets: Push Press (3-5 reps @ 20X1) Rest 90 Seconds Strict Toes to Bar (6-10 reps @ 2110) Rest 90 Seconds Metcon Complete as many rounds and reps as possible in 6 minutes of: 12 Pull-Ups 12 Thrusters (95/65 lbs) 30 Double-Unders Read More
Weightlifting Five sets of: Deadlift (4-6 reps @ 21X1) Rest 20 seconds Ring Push-Ups (max reps @ 1111) (terminate the set once you’re no longer able to maintain the prescribed tempo) Rest 2 minutes Metcon Five rounds for time of: Run 400 Meters 20 Wall Ball Shots (20/14#) Read More
Making Up or redoing Open Workout 18.2: We have had several requests by individuals to make-up 18.2 on Sunday. Coach Kole has said he will have the gym open at 8:15am in the morning for those who want to do it before Sunday classes start at 9am. You must bring your own judge and you...Read More
Weightlifting 15 minutes Clean (1 RM) *Build to a heavy 1 RM – Crossfit Games Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees-12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a Use the remaining time from 18.2 to accomplish a...Read More
