Manic Monday! Come in for your free trial week. We guarantee you’ll love it! Metcon (AMRAP – Reps) CrossFit Games Open WOD 13.1 17min AMRAP 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees Max Snatches (210/120) *score will be total reps *scale each weight as needed
Saturdays Community WOD Metcon (Time) Teams of two! 2 Rds For Time: 100 Alt Hanging DB Snatches@35/25 50 Weighted Sit-ups(Med Ball)@20/14 50 Box Jump Over@24/20 50 Power Cleans@135/105 100 Cal Row RX+ 50/35, GHD’s, 155/125
HERO WOD FRIDAY Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his
Thursday Strength + Metcon Barbell Work (Weight) Every 3 Min for 9 Min 2 Power Cleans + 1 Front Squat – Working up to a moderate-challenging weight for today. Right INTO Every 3 Min for 9 Min 2 Reps of Pause Dip Push Jerk (1 Second Pause at the bottom) *record push jerk weight to
Warrior Woman Wednesday Metcon 3 Rounds for quality of: 10 Cat Cows 20 Plank Shoulder Taps 10 Thread the Needle Per Side 15 Bird Dogs Starfish Side Plank, L 20 secs/R 20 secs Metcon (Time) Karen with a twist For time: 150 Wall Balls, 20/14 lbs Every time you break complete: 10 Push Ups
