Sunday, March 27th 2016
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm. This is also a great time to come do the Open WOD!
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm. This is also a great time to come do the Open WOD!
No Yoga tomorrow. -TEAM WOD- A team workout will be made up on the spot by Chris. Come get a great free workout at 10am. Drag a friend along! Open Gym is from 11am to 1pm The Open gym is a great time to do the Open WOD if you missed it on Friday or possibly redo it if you’d like. Remember the Open WOD needs to be done and you submit your score by …
XS CrossFit – General CrossFit Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/6 …
XS CrossFit – General CrossFit Skill-work Spend 15-20 minutes to work on a weakness. Metcon Metcon (Time) 21-18-15-12 Reps of: -Row for calories -Abmat Sit-ups -Kettlebell Swings (53/35#) Rx+: GHD sit-ups and 70/53# for KB swings. …
XS CrossFit – General CrossFit Weightlifting Overhead Squat (1-1-1-1RM, Then 3×3 @75%) Quickly work to a heavy single overhead squat. Then perform 3 sets of 3 reps at 75% of your heavy single. Metcon Metcon (Time) 3 Rounds: -40 Double Unders -20 Air Squats -10 Push-press (95/65#) Rx+: 135/95# Push-press. …
XS CrossFit – General CrossFit Will Long will be leaving soon to complete Air Force Basic Military Training in order to become an Airman in the U.S. Air Force. For his farewell we will do a team version of the hero WOD Bradley. Metcon Metcon (Time) 10 Rounds for time: -100M Sprint -10 Pull-ups -100M Sprint -10 Burpees Complete 10 rounds with a partne …
XS CrossFit – General CrossFit Weightlifting Squat Clean-Hang Power Clean-Jerk (1-1-1-1-1RM) Work up to a max weight for the above complex. Metcon Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP: -3 Thruster (95/65#) -3 Box Jump (24/20″) -6 Thruster -6 Box Jump -9 Thruster -9 Box Jump… Continue going up by 3 reps per round. …