Hero WOD: Coffland For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province,… Read more »
In teams of 2: A) AMRAP 7 – 12 Alt. KB Snatch 53/35 18 Box Jump 24″/20″ B) AMRAP 7 12 TTB 18 Wall Ball 20/14 C) AMRAP 7 12 Deadlifts 225/155 18 Bar Facing Burpees *one partner works, one… Read more »
Strength: Deadlift technique work – EMOM 10, 3 Deadlifts @ 60% with 2 second pause 2″ off floor. Conditioning: Complete as many rounds as possible in 9 mins of: 10 Hang Squat Snatches, 75/55 lbs 30 Double Unders
Gymnastic Strength Circuit: 4 rounds for quality of: 20 Handstand Shoulder Taps 10 Dumbbell Bent Over Rows 10 Dumbbell Z Press Hollow Rock, 25 secs Conditioning (deload): 3 rounds for time of: 20/15 Row Calories 20/15 Assault Bike Calories 20… Read more »
Skill: Accumulate 24 heavy Turkish Get Ups (12/arm) with good technique Conditioning: For time: 15 Clean and Jerk, 115/85 lbs Run, 400 m 15 Chest-to-bar Pull-ups Run, 400 m 15 Clean and Jerk, 115/85 lbs Core: 3×8-10 Rower Pike Ups
Strength – 3 rep max Bench Press Conditioning: 15 min cap – “Ellen” 3 rounds for time of: 20 Burpees 21 Dumbbell Snatches, 50/35 lbs 12 Dumbbell Thrusters, 50/35 lbs
Strength – 1RM Back Squat Conditioning: 4 rounds for time of: 30 Double Unders 15 Wall Balls, 20/14 lbs 2 Wall Walks (light, quick workout post max out)
Please join us for Open Gym from 1000-1200!
Partner WOD (Separate Equipment): 3 rounds for time of: Plate Run, 45/35 lbs, 400 m 40 Squat Cleans, 95/65 lbs 30 Shoulder-to-Overheads, 95/65 lbs 20 Pull-ups 10 Synchronized Bar Facing Burpees *Both partners complete the run together but only one… Read more »
CrossFit Open 21.3 & 21.4 21.3 For total time: 15 front squats (95/65)30 toes-to-bars15 thrusters (95/65)Then, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats 30 bar muscle-ups15 thrusters Time cap:… Read more »
