Sunday 190505
CrossFit Rx – CrossFit “Downside Up” (Time) 3 rounds for time of: 21-cal. row 12 handstand push-ups 3 rope climbs, 15-ft. rope Finisher Feet Elevated ring rows 3x AMRAP, Rest 2:00 The post Sunday...
View ArticleMonday 190506
CrossFit Rx – CrossFit Back Squat (4×3. E2MOM @Build to Heavy Set of 3.) “Roy Batty” (AMRAP – Rounds and Reps) AMRAP 16: 20 Single Arm Dumbbell Hang Clean and Jerk (50/35) 30 Double Unders 20 Wallballs...
View ArticleTuesday 190507
CrossFit Rx – CrossFit Snatch (EMOM 8: Snatch Deadlift+Snatch Pull +Power Snatch) *Build to a Moderate Complex “Inner Tube” (Time) 25 – 20 – 15 – 10 – 5 Power Snatch (75/55) Toes-to-Bar Burpees...
View ArticleWednesday 190508
CrossFit Rx – CrossFit “Dead Broke” (AMRAP – Reps) AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Row...
View ArticleThursday 190509
CrossFit Rx – CrossFit “Sleeping on the Blacktop” (Time) 3 Rounds For Time of: 1000m Run 100m Farmer’s Carry (53’s/35’s) 2 Rounds* 4 Strict Handstand Push-ups 8 Strict Pull-ups Finisher Alternating...
View ArticleFriday 190510
CrossFit Rx – CrossFit “Et tu, Brute?” (Time) 1-2-3-4-5-6-7-8-9-10 Reps of: Hang Power Cleans (135/95) Front Squats Ring Dips Finisher EMOM 8: Assault Bike 12s for Max Wattage The post Friday 190510...
View ArticleSaturday 190511
CrossFit Rx – CrossFit “Rope-a-Dope” (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: 120/90 Calorie Bike 60 Alternating Dumbbell Snatches (70/50) 300 Double Unders 15 Rope Climbs The post Saturday...
View ArticleSunday 190512
CrossFit Rx – CrossFit “Pinot Noir” (Time) Minutes 0-10 AMRAP: Row for Meters Minutes 10-15 AMRAP: Bear Crawl 50ft* Reverse Bear Crawl 50ft TGU 2/2 @ Minute 15: 2K Run for Time (score 2k run time)*Or...
View ArticleMonday 190513
CrossFit Rx – CrossFit Snatch (On the minute x8: Snatch Complex x1) Snatch Lift Off x1 Snatch Pull x1 Squat Snatch x1 *Build to Moderate. Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Finisher Prone...
View ArticleTuesday 190514
CrossFit Rx – CrossFit “Doce” (AMRAP – Rounds and Reps) AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15...
View ArticleWednesday 190515
CrossFit Rx – CrossFit “Storm’s End” (AMRAP – Rounds and Reps) Teams of 2 AMRAP 18: 12 Deadlifts 295/205 14 Strict Pull ups 16 Bench Press 175/125 Finisher 3 sets: Tricep Pulldown x30 Alternating DB...
View ArticleThursday 190516
CrossFit Rx – CrossFit “Heavy Hands” (AMRAP – Reps) 5 Rounds AMRAP 4: 30/21 Calorie Bike 200m Run AMRAP 25ft Handstand Walks*4 Minutes Rest Between Rounds. 5ft segments = 1 rep. Finisher 4x100ft...
View ArticleFriday 190517
CrossFit Rx – CrossFit Back Squat (4×2. E2MOM. 5s Pause Back x1 + Back Squat x1.) *Build to Heavy for the Day. “Ring the Bell” (AMRAP – Rounds and Reps) AMRAP 14: 3 Rope Climbs 15 Kettlebell Cleans...
View ArticleSaturday 190518
CrossFit Rx – CrossFit “CThreePO” (Time) Teams of 3 For Time: 100 Pull ups 100 Overhead Squats (75/55) 80 Burpees over the Bar 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Strict...
View ArticleFriday 190519
CrossFit Rx – CrossFit “Pull Barn” (Time) For Time: 3,000/2,500 Meter Row *Every 3 Minutes (Starting at 0:00): 10 (Russian) Kettlebell Swings (70/53) 30 Double Unders Finisher Turkish Get up 5/5 The...
View ArticleMonday 190520
CrossFit Rx – CrossFit Power Clean (1 Complex EMOM x8 ) Clean Deadlift x1+ Clean Pull x1 + Power Clean x1 *Ascending as technique allows Black and Blue (Time) 5 Rounds: 10 Power Cleans (135/95) 10...
View ArticleTuesday 190521
CrossFit Rx – CrossFit “Box Out” (AMRAP – Reps) AMRAP 18: 30/21 Calorie Bike 20 Box Step Overs (40/25 to 24/20in box) 10/arm KB Snatch (53/35) Finisher 3 sets: TGU 1/1 Strict Pull-up x 5-7 (or...
View ArticleClik here to view.
**Special Memorial Day Hours**
On Monday, May 27, the gym will be OPEN only for 2 hours: 7 am: 1st wave of “Murph” 8 am: 2nd wave of “Murph” There will be a 1 hour time cap & please bring your own vest if you want to wear one....
View ArticleWednesday 190522
CrossFit Rx – CrossFit “Armor Building” (2 Rounds for weight) EMOM 20: 1- Double Kettlebell Front Squat x10 (53’s/35’s) 2- Deadlift x5, Ascending 3- Push Press x3, Ascending 4- Minute Rest Finisher 3...
View ArticleFriday 190524
CrossFit Rx – CrossFit Back Squat (4×3. E2MOM. 5s Pause Back x1 + Back Squat x2.) *Heavier than last week. “Heartbreak Kid” (Time) 3 Rounds: 10 Front Squats (185/135) 20 Chest-to-Bar Pull-ups 50...
View Article