Friday 190308
CrossFit Rx – CrossFit Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand...
View ArticleSaturday 190309
CrossFit Rx – CrossFit “Best Box” (Time) Teams of 3 For Time: 100/75 Calorie Row 60 Burpees over the bar 30 Power Snatches (135/95) 15 Rope Climbs 30 Power Snatches (135/95) 60 Burpees over the bar...
View ArticleSunday 190310
CrossFit Rx – CrossFit Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand...
View ArticleMonday 190311
CrossFit Rx – CrossFit Announcement Come to the 4:30, 5:30, or 6:30p class to get some info and sample protein and preworkout we’ll be carrying from SFH! “Life Jacket” (AMRAP – Reps) AMRAP 5: 27/20...
View ArticleTuesday 190312
CrossFit Rx – CrossFit Sumo Deadlift (10-12 Build to Heavy Set of 5 ) Or 4×5 @ Moderate Weight every 90-120s “Hangnail” (AMRAP – Rounds and Reps) AMRAP 16: 30 SA Dumbbell Hang Clean and Jerks (50/35)...
View ArticleWednesday 190313
CrossFit Rx – CrossFit Front Squat (3×5. Rest 2:00 B/t. ) *Start at @6/7 RPE (3-4 reps in reserve) “After Party” (Time) 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) *After Each Round: 35...
View ArticleThursday 190314
CrossFit Rx – CrossFit “Crossfit Tri” (Time) Men 50-40-30-20 Calorie Row 20-30-40-50 Calorie Bike Women 35-28-21-14 Calorie Row 14-21-28-35 Calorie Bike*400m Run After Each Round Finisher Hollow hold...
View ArticleFriday 190315
CrossFit Rx – CrossFit CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar...
View ArticleSaturday 190316
CrossFit Rx – CrossFit “Open Bar” (AMRAP – Reps) In Teams of 2 AMRAP 24: 60 Wallballs (20/14) 45 Power Cleans (135/95) 30 Box Jump overs (30/24) 600m Run (together)
View ArticleSunday 190317
CrossFit Rx – CrossFit CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar...
View ArticleMonday 190318
CrossFit Rx – CrossFit Front Squat (12-15 minutes to Build to a Heavy Double) Or 4×4 @ moderate weight “Old Bones” (Time) 21-15-9 Toes To bar Box Jump Overs (24/20) Front Squats (135/95) Finisher...
View ArticleTuesday 190319
CrossFit Rx – CrossFit Power Snatch (5 sets: Power Snatch x1 + Hang Pow. Snatch x2. ) Lifting every 90s “Trouble Bubble” (AMRAP – Reps) AMRAP 15: 25 Double Unders 5 Power Snatches (135/95) 25 Double...
View ArticleWednesday 190320
CrossFit Rx – CrossFit “Sole Cycle” (AMRAP – Reps) AMRAP 5: 15 Lateral Burpees 21 Power Cleans (155/105) 27/21 Calorie Bike Rest 5 Minutes AMRAP 5: 15 Lateral Burpees 21 Power Cleans (135/95) 27/21...
View ArticleThursday 190321
CrossFit Rx – CrossFit “Drop Top” (Calories) AMRAP 20 Row for Calories *@ 0:00 and Every 5:00 off to do 7 Strict Handstand Pushups + 100ft Walking Lunge Finisher Accumulate 20 Strict Toes to Bar **...
View ArticleFriday 190322
CrossFit Rx – CrossFit Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages...
View ArticleSaturday 190323
CrossFit Rx – CrossFit “Mumbo Jumbo” (Time) Teams of 3 For Time: 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 150/100 Calorie Bike 2 Rounds: 30 Deadlifts (135/95)...
View ArticleSunday 190324
CrossFit Rx – CrossFit Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages...
View ArticleMonday 190325
CrossFit Rx – CrossFit “Shut Down” (6 Rounds for time) On the 4:00 x 6 Rounds: 16 Dumbbell Snatches (50/35) 12 Burpees Over Dumbbell 160m Sprint Finisher 4x50m sled push sprint (high turnover. Athlete...
View ArticleTuesday 190326
CrossFit Rx – CrossFit Push Jerk (4x 3 Push jerk + Split jerk x1. Every 2:00 ) “Squeaky Wheel” (AMRAP – Reps) AMRAP 15: 60 Double Unders 30/21 Calorie Bike 10 Push Jerks (165/110) Finisher Barbell Bent...
View ArticleWednesday 190327
CrossFit Rx – CrossFit Deadlift (Deadlift x4 (rest :30) + Sumo Deadlift x4 ) 3 working sets, rest 2 minutes b/t “Cliffhanger” (Time) 4 Rounds: 15 Deadlifts (155/105) 9 Strict Ring Dips 12 Hang power...
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