Month: October 2018

EMOM: 6 minutes 2 weighted pull ups @ 80% of best E2MOM: 12 minutes 3 Deadlifts @ 75% of 1 RM For Time: 30 Calorie Row 50 Kettlebell swings 24/32kg 30 Burpees *12 minute cap*

AMRAP: 5 minutes Double unders 5-10-15-20-25 (unbroken) E2MOM: 10 minutes 5 Back squats at 75% of 1rm back squat In front of a clock set for 9 minutes: 1 Minute of  power cleans 95/135lb 2 Minutes of front squats 95/135lb 3 Minutes of push jerks 95/135lb 2 Minutes of front squats 95/135lb 1 Minute of…

CROSSFIT Open 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135/95lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185/135lb.) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups…

Tabata: Russian twists with kettlebell Tabata: Plank holds Rows: 4X 500 meter row *rest 1 minute between each row set* *score will be fastest 500m row* 4 Rounds for time: 5 Goblet squats 32/24 Kg 10 Kettlebell swings 15 Burpee box jumps 20/24

Tabata: Plate pinch holds Rx: 25/45 lb plates on each hand E2MOM: 12 minutes 2 Power cleans at 90% of 1rm AMRAP: 12 minutes 10 Push ups 15 Sumo deadlift high-pull 65/95lb 200m run

EMOM: 6 minutes 5 Hand stand push ups 5 Toes to bar EMOM: 10 minutes 2 Squat snatches @ 65% of 1rm squat snatch AMRAP: 10 minutes 5 Clean and jerks 96/135 10 Wall balls 14/20 15 burpees

Tabata: Burpee box jump overs rx: 20/24 rx+: 24/30 Back Squat: E2MOM: 12 mintes 4 Back Squats @ 75% of 1rm back squat AMRAP: 8 minutes 20 Double unders 10 Thrusters 65/95lb Rx+: 85/115

Crossfit Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Rx: Men use…

Tabata: Kipping swings on the bar E2MOM: 10 minutes 3 Over head squats at 85% of 1rm snatch AMRAP: 12 Minutes 10 Calorie row 10 Medicine ball cleans 20 Meters uneven kettle bell walk Rx: 24-32 kg, 16-24 kg 10 pull ups 20 Meters uneven kettle bell walk

EMOM: 6 minutes 1 Ring muscle up plus 5 dips at the top EMOM: 12 minutes Alternating 12 Mins 2 DL at 80%, Rope climb RX+ : 2 Rope climbs 6 sets of 2 reps on the deadlifts For time: 15-12-9 Toes to bar, Wall ball, Thruster 75/45 lbs