For Time Teams of 3. Get it done. Divide any way. Go in any order except for runs. One team member working at a time. Run together (Comp) & (Fitness) 400m Run 300 Double Unders 150 KB Swings 1/1.5pd 300 Squats 150 Push-ups 300 Sit-ups 150 Push Press 65/95 400m Run (Bootcamp) 400m Run 300 [...]
Warmup: 800m Run For Time Workout: Max Pull-ups Take 3 attempts to get a max set of pull-ups
4 Rounds For Time (Comp) 200m Run 15 Unbroken Wall Balls 14/20 10 Hand Release Push-ups 5 Box Jumps 24"/30" (Fitness) 200m Run 15 Wall Balls 14/20 10 Hand Release Push-ups 5 Box Jumps 20"/24" (Bootcamp) 200m Run 15 Wall Balls @ manageable weight 10 Hand Release Push-ups 5 Box Jumps/Steps 20"
We will be closed on Monday for Victoria Day. Regular classes will be held on Friday, Saturday, and Sunday. Have a great long weekend, CrossFitters!
AMRAP 12 min (Comp) 1 Strict Handstand Pushup 2 Bar Muscle Ups 30 Unbroken Double Unders (Fitness) 1 Handstand Pushup 2 Chest to Bar Pull-ups 30 Double Unders (Bootcamp) 1 Hand Release Pushup 2 Pull-ups 30 Single Skips/Double Unders
For Time Teams of 2. Divide work evenly with one athlete working at a time. (Comp) & (Fitness) Row 500m Then 5 rounds 10 Ring Dips 20 KB Swings 1/1.5pd 30 Goblet Squats (Bootcamp) Row 500m Then 5 rounds 10 Box Dips 20 KB Russian Swings @ manageable weight 30 Goblet Squats
AMRAP 15 minutes (Comp) 5 Power Snatches 95/135 10 Burpees 15 Toes to Bar (Fitness) 5 Power Snatches 65/95 10 Burpees 15 Toes to Bar (Bootcamp) 5 Power Snatches @ manageable weight 10 Burpees 15 Leg Raises
Teams of 3 For Time Divide work evenly with one athlete working at a time Run together Start and finish with run Exercises can be done in any order but you must complete one exercise before moving on to another. Each team will have a weight plate (Comp 25lb plate, Bootcamp 10lb plate). One team [...]
For Time (Comp) & (Fitness) "Phoebe" 5 Rounds 21 Hang Squat Cleans 65/95 400m Run (Bootcamp) 'Lil' Phoebe 3 Rounds 21 Hang Squat Cleans @ manageable weight 400m Run
5 Rounds For Time (Comp) & (Fitness) 10 Alternating Pistols 10 Burpee Box Overs 20"/24" Box jump is not required but both feet must touch top of box before going over. (Bootcamp) 20 Squats 10 Burpee Box Overs 20" Box jump is not required but both feet must touch top of box before going over.
