Monday 181126
CrossFit Rx – CrossFit Bench Press (3×8 @90-100% of 10RM. 2:00-3:00 b/t) “Hands Down” (AMRAP – Reps) AMRAP 16: 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses...
View ArticleTuesday 181127
CrossFit Rx – CrossFit Power Clean (5×2 Pause Power Clean (2s pause below knee). ) “Knuckle Sandwhich” (Time) For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run Metcon (No Measure) Banded...
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Thursday 182911
CrossFit Rx – CrossFit “Bar Keeper” (AMRAP – Reps) AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Bike Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 15...
View ArticleFriday 181130
CrossFit Rx – CrossFit Deadlift (4×3.2.3. 25s / 2:00 b/t sets. 80-90%. ) Ascend as able. “Optimus Prime” (AMRAP – Reps) AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) Metcon (No...
View ArticleSaturday 181201
CrossFit Rx – CrossFit “Frozen Corn” (AMRAP – Reps) Teams of 3: 4 Rounds For Time: 10-15-20 Calorie Bike 200 Meter Run At 10:00… AMRAP 15: 50 Pull-ups 75 Push Jerks (115/80) 50 Burpees over the bar 75...
View ArticleSunday 181202
CrossFit Rx – CrossFit Skill 15-20 minutes of: A. Parallette shoot through x5-7 B. Box assisted Pike handstand push-up x4-6 C. Handstand Rebalancing drills x15-20s (single knee bend, double knee bend,...
View ArticleMonday 181203
CrossFit Rx – CrossFit Back Squat (4×3. 4s Pause in Bottom. 2:00 b/t Sets. Ascending.) “Dasher” (Time) 5 Rounds: 20/15 Calorie Row 10 Front Squats (135/95) -Finisher- (No Measure) 4×12 Barbell Hip bridge
View ArticleTuesday 181204
CrossFit Rx – CrossFit Power Snatch (Power Snatch x1 + Low Hang Power Snatch x1. ) 5 sets. 2 min. B/t sets. Ascending. “Hang Loose” (Time) For Time: 21 Hang Power Snatch (95/65) 21 Lateral Barbell...
View ArticleWednesday 181205
CrossFit Rx – CrossFit Bench Press (3×8 @90-100% of 10RM. ) 2:00-3:00 b/t. “Team Cement Mixer” (Time) Teams of 2 10 Rounds For Time (5 Each): 400 Meter Run 12 Toes to Bar*Switch After Completing Full...
View ArticleThursday 181206
CrossFit Rx – CrossFit “Designated Driver” (AMRAP – Reps) Teams of 3 3 Rounds: 4 Minute Row for Calories 3 Minute Bike for Calories 2 Minute Burpees Over Rowers
View ArticleFriday 181207
CrossFit Rx – CrossFit Deadlift (5×2.1.1. 25s b/t . 2:00 b/t Sets. 85-95%. ) “Deadbeat” (Time) 4 Rounds: 21 Deadlifts (155/105) 150′ Walking Lunge 9 Strict Handstand Push-ups Metcon (No Measure)...
View ArticleSaturday 181208
CrossFit Rx – CrossFit Adderall (AMRAP – Reps) 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in...
View ArticleSunday 181209
CrossFit Rx – CrossFit Announcement **No Regularly Scheduled Classes. Come cheer your fellow athletes on for the End of the year Lift off! (8:30-11:00 AM)
View ArticleMonday 181210
CrossFit Rx – CrossFit “Triple Double” (AMRAP – Reps) AMRAP 5 Buy in: 100 Double Unders Immediately Into… 12 Power Snatch (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5 Buy in: 100...
View ArticleTuesday 181211
CrossFit Rx – CrossFit Announcement We will be hosting Orphan Aid Liberia all day and partipcating in their “Big Love” WOD. To find out more about what they’re doing and the ‘Best shirt on Earth’ check...
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Wednesday 181212
CrossFit Rx – CrossFit Front Squat (4×2. 3s Pause in Bottom. Every 2:00. Ascending.) “Dirty Feet” (AMRAP – Reps) AMRAP 12: 30 Double Unders, 2 Thrusters (115/80) 30 Double Unders, 4 Thrusters 30 Double...
View ArticleThursday 181213
CrossFit Rx – CrossFit “Tractor Traylor” (Time) Teams of 2 For Time: 5 Rounds 100 Meter Farmer’s Carry (53/35) 200 Meter Run 50/35 Calorie Row*Partner 1 Does 100 meter Carry, then Partner 2. Partner 1...
View ArticleFriday 181214
CrossFit Rx – CrossFit Bench Press (12 minutes to find 10RM.) “Vogue” (AMRAP – Rounds and Reps) AMRAP 16: 4 Round Buy-In: 15/12 Calorie Bike 10 Overhead Squats (95/65) In Time Remaining: Max Rounds...
View ArticleSaturday 181215
CrossFit Rx – CrossFit “Iron Fist” (Time) Teams of 3 5 Rounds: 75/50 Calorie Row 50 Deadlifts 40 Hang Power Cleans 30 Push JerksRound 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5:...
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