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
CrossFit – Sat, Aug 26 Saturday Community WOD 20 Min Amrap (AMRAP – Rounds and Reps) 1 Box Jump Over @24/20 1 Clean and Jerk @95/65 1 Bar Facing Burpee 1 Pull-up *Rest 1min after each Rd* **Add 1 Rep to each movement per rd** RX+ 135/105, 30/24, BMU
CrossFit – Fri, Aug 25 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
CrossFit – Thu, Aug 24 Metcon (Weight) 10×1 @60% of 1 RM C&J Tall Clean + Hang Clean + Clean + 2 Split Jerks Rest 60-90secs Metcon (Time) CF Games ’23 Event For TIme: 21-18-15 Echo Bike CaloriesThrusters 115/85, 135/95, 155/105 Immediately into: 66ft. OH Walking Lunge155/105 *Scale weight accordingly
CrossFit – Wed, Aug 23 Metcon (Time) Modified CF Games ’23 Event For Time:30 ft. HSW8 Free-Standing HSPU30 ft. HSW w/180 degree pirouette16 Pull-overs30 ft. HSW w/ 360 degree pirouette8 Free-Standing HSPU30 ft. HSW Scaling Options: *50 Back-facing Wall Shoulder Taps/50 Forward-facing Wall ST/50 Heels against wall shoulder taps *HSPU/1 Abmat HSPU/Box Pike HSPU *Jumping
