Every 1 min for 10 mins:
Push Press with bands 3-3-3-3-3-3-3-3
Bent Over Barbell Row 10-10-10-10
Then:
Cindy
Every 1 min for 10 mins:
2 Squat Cleans, 90% 1RM
Then:
5 rounds for time of:
10 Wall Climbs
10 Toes-to-bars
10 Box Jump, 24 in
20 Minute time limit
Buyout
4×20 Barbell Shrugs
4×10 Dumbell Snatchs
4×20 GHD Situps
Banded Box Squats
8×2 at 50% 1RM
Banded Deadlifts
7×1 at 50% 1RM
Every 1 min for 10 mins do:
5 Front Squats, 225/135 lbs
5 Straight Legged Deadlifts, 225/135 lbs
Buyout
100 Banded Leg Curls
400 Meter tire pull weather permitting
Dirty 30
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders
CrossFit Total Perform 1 Rep Max of the Following Lifts Squat Press Deadlift Followed by food, beer and shenanigans. Remember we have 16 beds on the third floor if you can’t make it home. 5:45am and noon classes will have the following WOD: Annie 50-40-30-20-10 reps, for time of: Double Under Sit-up (abmat) Death by…
DetailsEvery 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: On Even numbered minutes: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs And on the odd number minutes 10 Burpees…
DetailsSumo Deadlift : 1 Rep Max (If lifting in Friday night CrossFit Total work up to 2×1 at 90%) Romanian Deadlift 5-5-5-5 Then: Complete as many rounds as possible in 15 mins of: 5 Handstand Push-ups 10 Wall Balls, 20/14 lbs 30 Double Unders Buyout 100 Banded Good Mornings and/or 4×20 banded straight leg GHD.…
DetailsRKC Kettlebell Snatch Test The sum of both arms is scored. Depending on the gender, age, and bodyweight, the candidate must perform the following number of reps in the specified time: Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg…
DetailsBanded Push Press 8×2 at 60% 1RM
Then:
3 rounds for time of: 10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in
Buyout
100 Banded Face Pulls
100 Banded Upright Rows
