We will be hosting the Crossfit competition for Hampton Roads Hero Games for the second year in a row! What: Team of 2 format (MM/FF) and will consist of 3 workouts guaranteed with possible 4th final workout. When: October 22nd from 0830-2pm How: The link to sign up is here
Strength Every 2:00 x 6 sets 5 Bench Press Start moderate and build throughout Conditioning Teams of 2 11 min AMRAP 3 Deadlift 225/155 3 Burpee Box Jump Over 24/20 6 Deadlift 6 BBJO 9-9… continue adding 3 reps per round -1 person works while other rests- Compound 30 3 rounds, new round every 5:00 […]
Strength 1RM Front Squat Conditioning 12 min AMRAP 5 Front Squat 185/125 10 Hand Release Push up 20 Air Squat rest :30 in between rounds
14.1 10 minute AMRAP 30 Double Under 15 Power Snatch 75/55
Strength 3 Push Press EMOM x 7 min Start around 60% and build Conditioning 10 min AMRAP 50/40 cal row 25 Pull up 50 Box Jump Over 24/20 25 Pull up 50 Handstand Push up Compound 30 3 rounds 1 min Row 1 min Walking Lunge 1 min Push up 1 min Rest
Strength 2RM Hang Squat Clean Conditioning 7 min AMRAP 7 Thruster 95/65 7 Burpee over the bar
Strength 3RM Thruster -From the floor or a rack- Conditioning Teams of 2 100 Cal row 100 Toes to bar 1 works 1 rests
Strength 2 Hang Power Snatch EMOM x 12 -building Conditioning 800m run with plate 45/25 100 Double Under 50 Hang Power Snatch 75/55 -14 min cap-
“Kane” AMRAP 5: Buy-in: 50 Wallballs (20/14#) 12 Deadlifts (185/135#) 12 Box Jump Overs (24/20″) Rest 5:00 AMRAP 5: Buy-in: 35 Wallballs (20/14#) 9 Deadlifts (225/155#) 9 Box Jump Overs (24/20″) Rest 5:00 AMRAP 5: Buy-in: 20 Wallballs (20/14#) 6 Deadlifts (275/185#) 6 Box Jump Overs (24/20″)
Strength 3 Strict Press EMOM x 8 min 60-65% Conditioning 3 rounds 1 min Air squat 1 min Burpee 1 min Pull up 1 min rest Compound 30 8 rounds 1 min on 1 min off Row for Meters
Strength 1RM Clean and Jerk -anyhow- Conditioning 10 min AMRAP 5 Hang Power Clean 5 Front Squat 5 Shoulder to Overhead 35 Double Under RX= 135/95 Scale= 70 single under
Strength 10RM Back Squat Shoot for 80+% Conditioning 3 rounds 1 min DB Snatch 50/35 1 min Wall Ball 20/14 1 min KB Swing 53/35 1 min Rest Compound 30 3 rounds, :30 on :30 off Calorie Row Jumping Lunge Sit up