CrossFit Class 9/11
9/11 Tribute WODFor Time2001 meter Run11 Box Jumps (30/24 in)11 Thrusters (125/85 lb)11 Chest-to-Bar Pull-Ups11 Power Cleans (175/115 lb)11 Handstand Push-Ups11 Kettlebell Swings (2/1.5 pood)11... Read More
CrossFit Class 9/10
“30 Rock”3 Rounds:30 Kettlebell Swings (70/50)30 Push Presses (115/85)30/21 Calorie Assault Bike30 Toes to Bar
Crossfire Class 9/9
Bench Press 5×3 *increase weight from last week 3 Rounds For Time21 Chest to bar15 Burpees to Bar 6″9 DB Squat Cleans 50/35s
CrossFit Class 9/6
2 Squat Cleans + 1 Jerk Build over 10 Minutes 3 Rounds25/18 Cal Row20 Alt DB Snatch 70/5015 Strict HSPU
CrossFit Class 9/5
2 Rounds8-12 Strict Pull Ups8-12 Bent Over BB Row8-12 DB Biceps Curl 6 RoundsDouble Tabata (40:20)BurpeesBike for Cals
CrossFit Class 9/4
Competitor4 Rounds for time10 Deadlifts 315/22525 Toes to Bar10 DB Thrusters 50/35lbs400m run Rx’d4 Rounds10 Deadlifts 275/18518 Toes to Bar10 DB Thrusters 50/35lbs400m run Intermediate4... Read More
CrossFit Class 9/3
“IHOP”AMRAP 15:60 Double Unders30/24 Calorie Row5 Power Cleans 165/115lbs5 Hang Squat Cleans5 Squat Clean Post3 Giant Sets9/9 Suitcase Deadlifts15 Reverse Snow Angels20 Band Pull Aparts
CrossFit Class 9/2
Bench Press 5×5 4 Rounds for Max RepsAgainst a 4 Minute Clock20/15 Cal Assault Bike or 15/12 Cal Echo Bike15 Strict HSPU from Deficit 4/2″Max... Read More
CrossFit Class 8/31
JohnsonAMRAP in 20 Minutes of:9 Deadlifts 245/165lbs8 Muscle ups9 Squat Cleans 155/105lbs
CrossFit Class 8/30
100 Foot Plate Push 45/35lbs60 DB STOH 35/20lbs30 Burpee Box Jump Over 24/20″60 DB STOH 35/20lbs100 Foot Plate Push 45/35lbs Post WOD3 Rounds50ft Suitcase/Farmers Carry... Read More