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
CrossFit – Tue, Aug 22 Snatch Work (Weight) 10×1 @ 60% of 1 RM Snatch Power Snatch + Snatch + Drop Snatch Rest 60-90secs Metcon (Time) CF Games ’23 Event“Helena” 400m Run12 Bar Muscle Ups21 Dumbbell Snatches 50/35 For Time.
CrossFit – Mon, Aug 21 Metcon (AMRAP – Reps) 4 Rounds w/2:00 Rest in btwn each round: 5 AMRAP:10 Push Press 10 Front Rack Box Step-ups 10 Burpees Over the Box RX 115/75; 24/20 +/- 5 Rep Deviation per round=5 Burpee Penalty for every repdeviated. *score is total reps Score is total reps. Metcon (Weight)
CrossFit – Sat, Aug 19 Saturday Community Wod (3 Rounds for reps) 3 Rounds for time 200M Hill Sprint 20 Box Jump Overs@24/20 20 Toes 2 Bar/GHD sit-ups 200M Hill Sprint 20 Alt DB Snatches@50/35 20 Hand release push-ups (HRPU’s) Rest 1Min after each Rd.
CrossFit – Fri, Aug 18 Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National
