Archives

CrossFit – Wed, Nov 22 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Isabel (Time) For Time: 30 Snatches, 135# / 95#

CrossFit – Tue, Nov 21 Metcon (Weight) 10:00 Alternating EMOM Odd: 1 Clean + 4 Front SquatsEven: 30 sec. Nose & Toes HS Hold Begin at 60-65% of 1 RM Clean. Increase load every set until you’ve reached a maximum for the day. Metcon (Time) For Time: 10 Wall Ball Shots 20/141 HSPU10 Cal Row9

CrossFit – Mon, Nov 20 Back Squat (Weight) 8×4 at 80% of 1RM Rest 2:00 b/t sets Metcon (AMRAP – Rounds and Reps) 20 AMRAP:400m Run10 Burpee Box Jump Overs 24/20″500m Row50 Double-Unders Goal: 4 Rounds

CrossFit – Sat, Nov 18 Saturday Community Wod Teams of 2 (Partner Wod) (3 Rounds for reps) 3RDS for time: 30 Cals (row, ski, bike) 20 Synchro Russian Kettle Bell Swings@53/36 30 Front Rack Kettle Bell Lunges 100 M KB Farmers Carry rest 1:30 Cals and Lunges are split equally.

CrossFit – Fri, Nov 17 Liam (Time) For Time 800 meter Run (with 45 lb Plate) 100 Toes-to-Bars 50 Front Squats (155/105 lb) 10 Rope Climbs (15 ft) 800 meter Run (with 45 lb Plate) U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting