10/31/2019
Strength Back Squat 3×8 @65% Conditioning 35/25 Cal Bike 35 Toes to Bar 150 Double Unders (250 singles) Cap: 12 min
Monthly Archives: October 2019
10/30/2019
“The Chief” 5 rounds 3 minute AMRAP 3 Power Cleans 135/95 6 Push ups 9 Air squats 1 min rest
CrossFit 4 Carmen
We will host a fundraiser WOD Saturday, November 16 at 10am This workout is free and open to everyone. Come out and show your support for this dear family in the wake of this tragedy. We will be accepting donations and there will be raffles with 100% of the proceeds going to the family. Learn […]
10/29/2019
Strength 15 min to find heavy 1 Clean + 1 Hang clean + 1 Jerk Conditioning 400m Run 40 Burpee Box Jump overs 24/20 400m Run Cap: 13 minutes
10/28/2019
Strength 15 minutes to find 1RM Front Squat Conditioning 30-24-18-12-6 Wall Balls 20/14 15-12-9-6-3 Chest to bar pull ups Cap: 10
10/25/2019
20.3 21 deadlifts, 225 lb./155 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.
10/24/2019
Strength 15 min to find 3RM Back Squat Conditioning 10 min amrap 25 Double Unders (1:1) 15 Air Squats 5 Toes to bar
10/23/2019
“Relentless” On the 4:00 x 5 Rounds: 500/400m Row 50% of Max Strict HSPU 5 Power Cleans Building across the five rounds on the power clean to a 5-rep heavy.
10/22/2019
Strength 12 min to find 2RM Push Press Conditioning 5 Rounds 10 Deadlift 135/95 8 Shoulder to Overhead 135/95 6 Burpees over the bar Cap: 10
10/21/2019
Strength 15 minutes to find 10RM Front Squat Conditioning 8 minute AMRAP 2 Front Squats 115/75 2 Pull ups 4-4, 6-6, etc
10/18/2019
20.2 20 min AMRAP 4 DB Thrusters 50/35 6 Toes to bar 24 Double under
10/17/19
Strength 12 min to find 3RM Hang Snatch Conditioning 14 min AMRAP 400m Run 20 Burpees