Main – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 12 wall balls 20/14 24 alternating lunges 8 burpee box jumps 20 inch only E2M throughout stop where you are and perform 10 dead lifts 135/95dead lift reps do NOT count toward total reps.
Main – CrossFit 1000 Burpees in April challenge starts the 1st. Sign up at the gym. We will draw some prizes for a few finishers. View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups3×1 singles. Metcon (AMRAP – Reps) 4 rounds for max reps 1 minute pull-ups 1 minute burpees 1 minute rest
Main – CrossFit View Public Whiteboard Push Press (2-2-2-2) spend 12 minutes building to a 2 rep max Metcon (AMRAP – Reps) 12 minute amrap cash in: 20 STOH 155/105 5 STOH 185/125 Then: 20 air squats 15 Kb swings 53/35
Main – CrossFit View Public Whiteboard Metcon (Time) 5RFT: 5 wall walks 10 toes to rings 400 meter run
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Run 800 meters 20 Alternating KB Snatches 20 KB Swings 20 KB SDLHP 20 Burpees 20 KB SDLHP 20 KB Swings 20 Alternating KB Snatches Run 800 meters Kettlebell weight 53/35 30 Minute Time Cap 2 Options to Rx+ -wear a weighted vest -KB weight…
Main – CrossFit View Public Whiteboard CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#
Main – CrossFit 10 minutes of group mobility. Anyone who wants to watch the live announcement of 15.5 can join us at the box at 6pm. View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 4 snatch grip dead lifts (use a heavier weight then your personal 1RM snatch) then rest 2 minutes emotm…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 wallballs 20/14 5 cleans 115/75 5 burpees Metcon (Weight) Strength E90S for 6 rounds 2 power cleans score is total combined weight lifted over all sets
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 5 minutes 30 seconds on 30 seconds off double unders Metcon (AMRAP – Reps) TABATA Tuesday thrusters 95/65 calorie row over head alternating lunges 96/65 box jumps 24/2020 seconds on 10 seconds off for 8 intervals per movement. Rest one minute between movements.…
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod FT: 30 ab mat sit-ups 20 Russian twists 53/35 10 TTB Metcon (Time) 3 RFT: 10 TTB 20 front squats 95/65 30 ab mat sit-ups 200 meter run