RX Level 1 Level 2 5 Rounds: 10 Reverse Lunges (115/80) 25/20 Calorie Bike 5 Rounds: 10 Reverse Lunges (95/65) 25/20 Calorie Row 5 Rounds: 10 Reverse Lunges (Coaches Choice) 25/20 Calorie Row Accessory Work 2-3 rounds: Ring Rows/Strict Pull-Ups-5 Pike HSPU-5 Single Arm DB press-8 You can view our current schedule on our Box
RX Level 1 Level 2 Deadlift OTM x 10 – 3 Repetitions Then – NOT FOR TIME 30-20-10: AbMat Sit-Ups Calorie Row Deadlift OTM x 10 – 3 Repetitions Then – NOT FOR TIME 30-20-10: AbMat Sit-Ups Calorie Row Deadlift OTM x 10 – 3 Repetitions Then – NOT FOR TIME 20-15-10: AbMat Sit-Ups Calorie
RX Level 1 Level 2 7 Rounds, On The 3:00: 400 Meter Run 12 Toes to Bar 7 Rounds, On The 3:00: 400 Meter Run 12 Toes to Bar\Knee Ups 7 Rounds, On The 3:00: 200 Meter Run 12 Knee Ups You can view our current schedule on our Box Calendar and Registration Board. You
RX Level 1 Level 2 EMOMx10: Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk EMOMx10: Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk EMOMx10: Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk You can view our current schedule on our Box Calendar and
RX Level 1 Level 2 A. Power Snatch Build to a Heavy Set of 2 2. EMOM x 12 Odd Minutes – 3 Power Snatch (75% of today) Even Minutes – 40 Double-Unders A. Power Snatch Build to a Heavy Set of 2 2. EMOM x 12 Odd Minutes – 3 Power Snatch (75% of
9:00 a.m. Community WOD and 11:00 a.m. CrossFit On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats” to work on today. WORKOUT 17.4 Complete as many rounds and reps
WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups* Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *Movement varies by division VARIATIONS Rx’d: (Ages 16-54) Men
RX Level 1 Level 2 3 Rounds: 21 Box Jumps (24″/20″) 12 Thrusters (95/65) 3 Ring Muscle-Ups 3 Rounds: 21 Box Jumps (24″/20″) 12 Thrusters (75/55) 3 Ring Dips\3 C2B 3 Rounds: 21 Box Jumps (Coaches Choice) 12 Thrusters (Coaches Choice) 3 Ring Dips\3 Jumping C2B You can view our current schedule on our Box
RX Level 1 Level 2 AMRAP 13: 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) 30 Calorie Row AMRAP 13: 30 AbMat Sit-Ups 30 Kettlebell Swings (40/25) 30 Calorie Row AMRAP 13: 15 AbMat Sit-Ups 15 Kettlebell Swings (Coaches Choice) 15 Calorie Row You can view our current schedule on our Box Calendar and Registration Board.
RX Level 1 Level 2 7 Rounds, On The 2:00: 5 Hang Power Cleans, 50 Double-Unders Build in weight each set. 7 Rounds, On The 2:00: 5 Hang Power Cleans, 50 Double-Unders\Double Taps Build in weight each set. 7 Rounds, On The 2:00: 5 Hang Power Cleans, 50 Double-Taps Build in weight each set. You