Thursday 191017
CrossFit Rx – CrossFit Gymnastics Bar Muscle up x12-16 Reps or Strict ring Muscle up x8-12 Reps Power Clean (Power Clean 3-3-3-2-2, rest 2:00-3:00 between sets) Accessory 3-4 sets C1. Bench Press x7...
View ArticleFriday 191018
CrossFit Rx – CrossFit Announcement ** Come to class @5:30p to do the Open workout, cheer on your fellow athletes, and grill up some good food! Some drinks/food will be provided but all contributions...
View ArticleSaturday 191019
CrossFit Rx – CrossFit “Bad Company” (Time) For Time: 1 Mile Run 21-15-9: Deadlifts (225/155) Box Jump Overs (24/20) Lateral burpee’s over the bar 1 Mile Run The post Saturday 191019 appeared first on...
View ArticleSunday 191020
CrossFit Rx – CrossFit Weighted Pull-ups (Find 1rm Weighted Pull up) “Loose Chain” (Time) 60 Kettlebell Snatches (53/35) 50 Wall Balls (20/14) 40/28 Calorie Bike The post Sunday 191020 appeared first...
View ArticleMonday 191021
CrossFit Rx – CrossFit Back Rack Lunge (3×7/leg , Rest 2:00 ) “Master Bruce” (Time) 3 Rounds: 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65) Finisher Rower hamstring curls 3×15 The...
View ArticleTuesday 191022
CrossFit Rx – CrossFit “Fuller Circle” (Time) 75/50 Calorie Bike 125 Double-unders 2,000m Row 125 Double-unders 75/50 Calorie Bike Finisher Tabata Hollow hold flutter kicks The post Tuesday 191022...
View ArticleWednesday 191023
CrossFit Rx – CrossFit Bar Crawl (AMRAP – Reps) Teams of 3: AMRAP 7: Bench Press 50 Bench Press (135/95#) 50 Bench Press (155/105#) AMRAP Bnch Press (185/135#) Rest 3:00 AMRAP 7: 50 Front Squat...
View ArticleThursday 191024
CrossFit Rx – CrossFit Turkish Get Up (Build up to a Heavy Turkish Get up) Or 5/5 Turkish get up “Pulley System” (No Measure) On the 5:00 x 4 Rounds: 10 Strict Pull-ups 20 Alternating Dumbbell Snatches...
View ArticleFriday 191025
CrossFit Rx – CrossFit Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9...
View ArticleSaturday 191026
CrossFit Rx – CrossFit “Flying V” (Time) Teams of 3 For Time: 50 Hang Power Cleans (135/95) 10 Rope Climbs 600 Meter Farmer’s Carry (70/53) 75 Burpees over the bar 600 Meter Farmer’s Carry (70/53) 10...
View ArticleSunday 191027
CrossFit Rx – CrossFit Handstand Push-ups (EMOM 6: 4-7 Strict Handstand Push-ups) “Berenstain Bears” (No Measure) 3 Rounds: 100′ Bear Crawl or 50’ Handstand Walk 20 Toes to Bar 25/18 Calorie Bike The...
View ArticleMonday 181028
CrossFit Rx – CrossFit Snatch (E2MOM x 5 sets: ) Segmented Snatch Pull x1 + Snatch Pull x1 + Power Snatch x1 + Snatch x1 “Bartender” (AMRAP – Reps) AMRAP 10: 12 Deadlifts (95/65) 9 Overhead Squats 6...
View ArticleTuesday 191029
CrossFit Rx – CrossFit “The Running Man” (No Measure) Run 800m -Rest 4 min- Run 600m -Rest 3 min- Run 400m -Rest 2 min- Run 600m -Rest 3 min- Run 800m -Rest 4 min- 4x200m Sprint -rest 2 min- Finisher...
View ArticleWednesday 191030
CrossFit Rx – CrossFit Kettlebell Press (4 Sets of 5 each side) “Triple-Double” (Time) 3 Rounds: 12 Pull ups or Chest to bar pull ups 50ft Single Arm Overhead Kettlebell Walking (53/35) Directly Into…...
View ArticleThursday 191031
CrossFit Rx – CrossFit Announcement *Limited Hours today* Last class will be 4:30p. No 5:30, 6:30, or 7:30p class. “Jack Skellington” (Weight) 5 Rounds: AMRAP 3 5 Deadlifts, Ascending 15 push-ups 35...
View ArticleFriday 191101
CrossFit Rx – CrossFit Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box...
View ArticleSaturday 1911020
CrossFit Rx – CrossFit “Dreamwork” (AMRAP – Rounds) Teams of 3, AMRAP 24: 12 Calorie Row 9 Power Snatches (75/55) 6 Toes-to-Bar*One athlete working at a time. Full round, then switch. The post Saturday...
View ArticleSunday 191103
CrossFit Rx – CrossFit “Pump, The Magic Dragon” (No Measure) 3 Rounds, not for time: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Strict Ring Dips 10 Barbell Bent Over Rows 1 Mile Run 3 Rounds, not...
View ArticleMonday 191104
CrossFit Rx – CrossFit Snatch (Build to a Heavy Double ) Or 4×3 @ Moderate Weight “Solid Snake” (Time) 21-15-9: Hang Squat Snatch (95/65) 12-9-6 Strict Pull-ups Finisher Accumulate 2:00 in Banded Plank...
View ArticleTuesday 191105
CrossFit Rx – CrossFit “Ecod” (AMRAP – Reps) 3 Rounds: AMRAP 4 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row*Rest 4 Minutes Between Rounds. Round 1: 135/95 Round 2: 115/85 Round 3:...
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