Month: February 2016

Mystikal

Weightlifting Front Squat (4×4) Start around 80% Metcon 4 Rounds: 5 Burpee Muscle Ups 15 Cal Row View Public Whiteboard  

Gold Digger!

Weightlifting Power Clean (5×3) Drop and Reset. Start @80% Metcon AMRAP 8:00 40 Calorie Bike or Row 80 Double Unders View Public Whiteboard  

Over Head Walking, Wah?!

Metcon 3 Rounds: 30/20 Calories Bike/Row 12 Power Cleans 135/95 View Public Whiteboard

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 View Public Whiteboard  

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

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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 View Public Whiteboard

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 View Public Whiteboard  

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 View Public Whiteboard  

Holla atchya boy 12pac!

Weightlifting Squat Snatch (3) 3RM squat snatch. Touch and Go! Metcon Death by Burpee to 6″ Target View Public Whiteboard  

All Aboard the 12pack train!!

Metcon 5 Rounds: 10 Deadlift 225/155 20 Box Jumps 24/20″ 30 Wallballs 20/14 View Public Whiteboard