Weightlifting
Front Squat (4×4)
Start around 80%
Metcon
4 Rounds:
5 Burpee Muscle Ups
15 Cal Row
Monthly Archives: February 2016
Gold Digger!
Weightlifting
Power Clean (5×3)
Drop and Reset.
Start @80%
Metcon
AMRAP 8:00
40 Calorie Bike or Row
80 Double Unders
Over Head Walking, Wah?!
Bout It, Bryce! 16.1
CrossFit Games Open 16.1
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
16.1 Prep
Join us for the live Open Announcement at 7 pm and then enjoy the first Battle in the Box 2016!
Drake vs. Miles vs. Bryce!!
BulletProof Shoulders:
15 Side Plank Reverse Fly
Modified Pushup Y hold 15 sec x 3
15 Scap Pushups
4×5 T’s
4×5 W’s
20 Cuff Isolation, 5#/2.5#
Metcon
1 mile Run
What’s your prediction?
Metcon
EMOM 10 Minutes:
Squat Clean and Jerk @ 80% of your Clean & Jerk max
Metcon
For Time:
60 Wallballs 20/14
40 HR Push Ups
15 Front Squats 135/95lb
Are you #SAF?
Weightlifting
Back Squat (4X4)
Start around 80%
Metcon
AMRAP 20 Minutes:
Run/Row 400m
15 Power Snatch 95/65
15 Burpees to 6″ Target
May the WODs be ever in your favor!
Weightlifting
Squat Snatch (5×3)
Drop and Reset and lift. Once you complete a rep drop reset and go. There is no rest after each rep.
Start around 80%!
12 minute cap!
Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10 minute cap
Holla atchya boy 12pac!
Weightlifting
Squat Snatch (3)
3RM squat snatch. Touch and Go!
Metcon
Death by Burpee to 6″ Target