Complete for time: 10-9-8-7-6-5-4-3-2-1 reps of: Thrusters, 95/65 30 Double unders after every round of thrusters. Skill EMOM 10 mins 5 shoulder touches (each side equals 1) ~or~ 10 minute Muscle up Wave Minute 1: 1 muscle ups Minute 2: …
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With a 10 minute running clock Complete for time: 15-12-9 Power Snatch, 115/80 Toes-to-bar In the remaining time, AMRAP of: Burpee Box Jumps, 24/20 2 Scores: (1) Time for the 15-12-9 (2) Total number of Burpee Box Jumps Front Squats, …
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2-22-14
TEAM WOD Teams of 3: 10K Row One athlete works at a time. Switch every 250m. Athletes must complete 7 burpees box jumps (24/20″) before returning to the rower.
2-21-14
“American Dream” 20 minute up ladder of: 1.2.3.4… Power Clean, 205/145 Muscle ups If you cannot perform a muscle up, the substitution is a deck squat. Please watch this demonstration.
2-20-14
Mobility Day Make Up Day Goat Day Okay everyone!!! This week wraps up our ramp-up before the CrossFit Open. For the athletes/competitors participating in the Open, this is your opportunity to test the amount of work and extra work you …
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2-19-14
As Many Rounds/Reps As Possible in 10 mins: 10 Wall Balls, 20/14 30 Double unders Snatch Technique 5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS
2-18-14
Complete for time 15-12-9-12-15 reps of: Kettlebell Swing, 70/53 Box Jump, 24/20 Toes to bar
2-17-14
Complete for time: 10-9-8-7-6-5-4-3-2-1 reps of: Unbroken Squat Cleans, 135/95 Burpees over the bar EMOM for 10 mins 10 Close Grip OHS – you choose the weight, hands double thumb distance apart.
