Fitness RX Fitness Level 1 Fitness Level 2 “Dirty 30” 30 Box Jumps (24/20″) 30 C2B Pull-ups 30 KB Swings (53/35#) 30 Front Squats (115/80#) 30 Toes-to-Bar 30 Push Press (115/80#) 30 Deadlifts (115/80#) 30 Wallballs (20/14#) 30 Burpees 30 Double-unders “Dirty 30” 30 Box Jumps\Steps (24/20″) 30 Pull-ups 30 KB Swings (53/35#) 30 Front
Fitness RX Fitness Level 1 Fitness Level 2 A. Clean and Jerk Complex 10×3-Position Squat Clean + Split Jerk*, climbing *each complex consists of 4 reps; the three position clean + 1 jerk at the end. Pos 1: Hips Pos 2: Just above knees Pos 3: Floor B. AMRAP 7 of: 10 Thrusters, 95/65 5
Fitness RX Fitness Level 1 Fitness Level 2 EMOM 20, Alternating: 15/12 Calorie Bike 30 Double-unders 15/12 Calorie Bike 15 Abmat Sit-Ups EMOM 20, Alternating: 15/12 Calorie Row 30 Double-unders\Double Taps 15/12 Calorie Row 15 Abmat Sit-Ups EMOM 20, Alternating: 10/7 Calorie Row 30 Double Taps 10/7 Calorie Row 15 Abmat Sit-Ups You can view
Fitness RX Fitness Level 1 Fitness Level 2 A. Conditioning “Open 13.4” AMRAP 7 3.6.9.12… CJ, 135/95 TTB B. Snatch 3-Position Squat Snatch Pos 1: Hips Pos 2: Just above knees Pos 3: Floor C. Squat 3×5 Front Squat A. Conditioning “Open 13.4” AMRAP 7 3.6.9.12… CJ, 115/75 TTB B. Snatch 3-Position Squat Snatch Pos
Fitness RX Fitness Level 1 Fitness Level 2 On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes – 8 Back Squats Start at 50% of your best front squat, and build every two minutes. On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes – 8 Back Squats
Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 15: 5 Power Cleans (155/105) 5 Burpees over the Barbell AMRAP 15: 5 Power Cleans (135/85) 5 Burpees over the Barbell AMRAP 15: 5 Power Cleans (Coaches Choice) 5 Burpees over the Barbell You can view our current schedule on our Box Calendar and Registration
9:00 a.m. Community WOD Teams of 3: 10,000m Row* and Max Burpees *Athletes change every 250m One athlete rests, One does Max Burpees 11:00 a.m. CrossFit Fitness RX Fitness Level 1 Fitness Level 2 “Big Nate” AMRAP 20 of: 4 Muscle ups 8 HSPU 16 KBS, 2/1.5-pood AMRAP 20 of: 4 C2B and 4 Ring
Fitness RX Fitness Level 1 Fitness Level 2 A1. AMRAP 15: 5 Power Cleans, 155/105 10 Box Jumps, 24/20″ 15 Wallballs, 20/14 A2. 1RM Clean A1. AMRAP 15: 5 Power Cleans, 115/75 10 Box Jumps\Steps, 24/20″ 15 Wallballs, 20/14 A2. 1RM Clean A1. AMRAP 15: 5 Power Cleans, Coaches Choice 10 Box Steps, 24/20″ 15
Fitness RX Fitness Level 1 Fitness Level 2 In 3:00, 45/30 Calorie Assault Bike Time remaining: Max Toes to Bar Rest 3:00 In 3:00, 45/30 Calorie Assault Bike Time remaining: Max Double-Unders Rest 3:00 In 3:00, 45/30 Calorie Assault Bike Time remaining: Max Burpees In 3:00, 45/30 Cal Row Time remaining: Max Toes to Bar\Leg
Fitness RX Fitness Level 1 Fitness Level 2 A. 2 second Pause Overhead Squat Build to a Moderate Single Power Snatch + Squat Snatch + Overhead Squat Build to a Heavy Complex B. AMRAP 10: 10 OHS, 95/65 10 TTB A. 2 second Pause Overhead Squat Build to a Moderate Single Power Snatch + Squat