Our next Boot Camp will be taking place in March this Spring, right when the weather starts warming back up! Who: This boot camp is for any and all fitness levels, our highest attendance is from those just starting CrossFit for their first time. There is no prerequisite of fitness before starting! What to Expect: You […]
Grace 30 Clean and Jerk 135/95
Strength Snatch + Hang Snatch EMOM x 8 sets, building Conditioning 10 min AMRAP 5 Power Snatch 135/85 10 Burpee 30 Double Under
Strength 4 Front Squat E2MOM x 4 rounds building Conditioning 30 Front Squat 95/65 60 Box Jump Over 24/20 30 Front Squat 95/65 12 min CAP
18.1 20 min AMRAP 8 Toes to bar 10 DB Hang Clean and jerk 50/35 (5/5) 14/12 Calorie Row Scale: 35/20 and hanging knee raise
Strength 2 Push Press emom x 7 @ 80% Conditioning 10 min AMRAP 5 Power Clean and Jerk 135/95 10 Deadlift 135/95 15 Wall Ball 20/14 rest :30 after each round
18.0 21-15-9 Db snatch 50/35 Burpee over db
Strength 2 Power Clean EMOM x 8 @80% across Conditioning 12 min AMRAP 35 Double Under 25 Air Squat 15 Handstand Push up
Strength Front Squat, new set every 1:30 3 @ 70% 1 @ 85% 3 @70% 1 @ 90% 3 @ 70% 1 @90+% Conditioning 8 min AMRAP 10 Thruster 95/65 10 C2B Pull up 10 Burpee over the bar
4 min AMRAP 21/15 Cal row in remaining time amrap: 21 Hang Power Clean 115/75 12 Burpee Box Over 24/20 4 min rest 4 min AMRAP 21/15 Cal row in remaining time amrap: 15 Hang Power clean 135/95 9 Burpee Box Over 24/20 4 min rest 4 min AMRAP 21/15 Cal row in remaining time […]
Strength 3 Overhead Squat every 1:30 x 5 sets building Conditioning 14 min AMRAP 100m run 15 Overhead Squat 95/65 15 Toes to bar
14.1/11.1 10 min AMRAP 30 Double Under 15 Power Snatch 75/55