CrossFit – Fri, Sep 1 Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. https://www.crossfit.com/workout/2008/02/12#/comments
CrossFit – Thu, Aug 31 Metcon (Weight) Box Squat (to or just below parallel) 8×3 @70-75% of 1 RM, rest 60 secs Metcon (Time) For Time: 30-20-10Deadlifts 185/135Toes to Bar L1: Kip Swing to L-SitL2: Kip Swing to K2ChestL3: Kip Swings Scale the weight of the barbell as necessary.
CrossFit – Wed, Aug 30 Metcon (Weight) Test 1.1 Min 1: 5 C&JMin 2: 30 Wall Balls 20/14Min 3: 4 C&JMin 4: 25 Wall BallsMin 5: 3 C&JMin 6: 20 Wall BallsMin 7: 2 C&JMin 8: 15 Wall BallsMin 9: 1 C&JMin 10: 10 Wall Balls Athletes, you will have one minute to complete the
CrossFit – Tue, Aug 29 Metcon (Weight) Every 90 secs for a total of 10 sets,complete the following complex: Hang Power Snatch + Low Hang Power Snatch +Power Snatch Record heaviest load. Metcon (Time) 5 RFT:100 Double Unders30 Front Rack Walking Lunges 2×50/3520 GHD Sit Ups 100 DU=200 Singles L1: GHD to ParallelL2: V-UpL3: Deadbugs
CrossFit – Mon, Aug 28 Metcon (Weight) Front Squat Wave3-5-3-5-3RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a medium but heavy load for the next set of “5.” For the third set, increase the load again, etc. Rest 60 but no more
