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Wednesday, August 9, 2017
170809: “Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test NOTE: Bergeron Beep Test = 7 Thrusters (75/55), 7...
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Thursday, August 10, 2017
170810: E2:00 Box Squat 5×4 –then– “Randy’s on the Run” 5 rounds: 400m Run 15 Power Snatches (75/55) — 630 Skills: Wildcard
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Friday, August 11, 2017
170811: AMRAP 15: 20/15 Calorie Bike/Row 15 Toes to Bar 10 Front Rack Lunges (115/80) 5 Muscle Ups –then- Optional core
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Saturday, August 12, 2017
170812: 5 RFT: Teams of 2: 15 Deadlifts 225/155 100m Farmers Carry (70/53) 200m Run NOTE: One partner DL and one FC, then switch. Run together. Each partner will complete 5 total rds of all work.
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Sunday, August 13, 2017
170813: EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM) –then– EMOM 5: Heavy Power Clean –then– “Power Play” Ascending Ladder for 7 Minutes: 1 Power Clean (155/105), 30 Double Unders 2...
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Monday, August 14, 2017
Grubb having a ball! Law Enforcement Welcome @ RX 170814: Front squat E2:30 8 @ 65%, x5 @ 75%, x3@85% –then– “Nine Lives” AMRAP 9 6 Strict Pull-Ups 9 Front Squats (135/95) -then– Optional core
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Tuesday, August 15, 2017
Sean on the run. All Fire Fighters Welcome at RX! 170815: “Fifth Wheel” AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie Bike rest 5 minutes AMRAP 5 6 Rounds of “The Chief” (135/95) Max Calorie...
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Wednesday, August 16, 2017
Luke lifting strong. All Fire Fighters Welcome at RX! 170816: “Flip and Flop” 21-15-9 DB Snatches (50/35) Calorie Row Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups –then- Optional core — 630...
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Thursday, August 17, 2017
James testing his balance. All Army Welcome at RX! 170817: E2:00 Box Squat 5×4 –then– “Hands Off” AMRAP 14: 3 Calorie Row, 3 Hand Release Push-ups 6 Calorie Row, 6 Hand Release Push-ups 9 Calorie Row,...
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Friday, August 18, 2017
Sam proving there are no excuses. All Army Welcome at RX! 170818: 1 mile run 150 Double Unders 5 rounds of “Mary”: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups –then– Optional core
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Saturday, August 19, 2017
Coach N killin the Wodathalon. All Army Welcome at RX! 170819: “Clean Break” Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) S2O 100 Meter Run
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Sunday, August 20, 2017
G & L rocking the CrossFit Open…a family that lifts together! All Army Welcome at RX! 170820: “Open Test” AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30...
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Monday, August 21, 2017
170821: Front squat E2:30 x8 @ 67%, x5 @ 78%, x3@87% –then– “Raise the Bar” AMRAP 8 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar –then–...
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Tuesday, August 22, 2017
170822: AMRAP 20: 300 meter row 15 Floor press 135/85 30 Double-unders 15 Push Ups –then- Optional conditioning finisher E4MOMx4 :15 all out max effort bike or row sprint — 630 Skills: Press/Push...
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Wednesday, August 23, 2017
170823: “D3” For Time: 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” 600m Run NOTE: Barbell 155#/105#; 1 Round of “DT”= 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks...
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Thursday, August 24, 2017
170824: E2:00 Box Squat 6×4 –then- “Run Up” 27-21-15-9 Calorie Row Kettlebell Swings (55/35) Overhead Squats (75/55) — 630 Skills: Deadlift/Sumo Deadlift High Pull/Medball Clean
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Friday, August 25, 2017
170825: “Play Dead” AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 200m Run Buy-In 6...
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Saturday, August 26, 2017
170826: “Full Split” Teams of 2, AMRAP 20: 5 Front Squats (155/105) 15 Plate Hops (45#), side to side or front to back 10/7 Calorie Bike or Row NOTE: Partners complete full rounds before switching....
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Sunday, August 27, 2017
170827: EMOM 10: 2 Pausing Back Squats –then– “Midline” 3 rounds, not for time: 25 AbMat Sit-Ups 25 Hip Extensions/Supermen 25 Flutter Kicks NOTE: 10 minute time cap –then– “Minute of Doom” With a...
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Monday, August 28, 2017
170828: E2:00 Box Squat 6×4 (up 5%-10% from previous week) –then– 10-9-8-7-6-5-4-3-2-1 reps for time of: box jumps, 24″ box (20″ box) RH DB snatch, 24 kg (16 kg) goblet squat, 24 kg (16 kg) LH DB...
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