Category Archives: Uncategorized

comp day Metcon (Time) for time 1 k run/row 50 deadlift 10 muscle ups 30 s2o 10 muscle ups/pull up 30 hang power clean 10 muscle ups/pull ups 50 deadlifts 1 k run/row Metcon (Time) for time 1 k run/row 50 deadlift 10 muscle ups 30 s2o 10 muscle ups/pull up 30 hang power cleanContinue reading “comp day”

death before wednesday strict press behind the neck (Weight) 5 sets 3 reps Metcon (Time) 15-12-9 front squat burpee box jump hang power clean time cap 15 min

craze and praise Metcon (Calories) 1 round 1 min max cal row rest 2 min 1 min max cal bike Metcon (AMRAP – Rounds and Reps) 26 min amrap 20 box jumps 9 alt db snatch 6 hspu 9 dumbell strict press 20 box jump over #add 2 db snatches every round

madness kb swings (Weight) 3 sets max reps rest 90 sec between sets Metcon (Time) for time 40 deadlifts 25 wall balls 155/115 rest 2 mins 30 power cleans 25 wall balls rest 1 min 40 bar facing burpees 25 wall balls time cap 25 min

hero Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbells In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006

smoke check Metcon (Time) for time choose 2 150 wall balls 100 t2b 75 c2b 50 strict hspu 25 ring/bar muscle ups directly into 5 rounds of db macho man 5 rounds of dumbell DT

comp day Metcon (AMRAP – Rounds and Reps) part A 10 min cap 1 mile run part B 10 min amrap 15 kb swings 12 thrusters rest 2 mins part C 5 min cap fid 1 rm snatch part D 10 min cap 1 mile run

fox hole tng snatch (Weight) every 30 sec for 8 mins 3 touch n go power snatches CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M:Continue reading “fox hole”

force the hand touch n go clean and jerk (Weight) 5 sets 3 reps touch n go clean and jerk Metcon (Time) for time 4-8-12-16-12-8-4 shoulder to overhead bar facing burpee deadlift t2b

monday cluster plus jerk (Weight) every min on min 1 cluster plus 1 split/power jerk