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
Fitness RX Fitness Level 1 Fitness Level 2 21 – 18 – 15 – 12 – 9: Calorie Row Thrusters (95/65) 21 – 18 – 15 – 12 – 9: Calorie Row Thrusters (75/45) 21 – 18 – 15 – 12 – 9: Calorie Row Thrusters (Coaches Choice) You can view our current schedule on
Fitness RX Fitness Level 1 Fitness Level 2 5:00 – Burpee Box Jump Overs (24″/20″) Rest 5:00 4:00 – 10 Meter Shuttle Runs Rest 4:00 3:00 – Power Cleans (Choose one weight) Guys: 135, 155 Girls: 95, 105 Rest 3:00 2:00 – Wallball Shots (20/14) Rest 2:00 1:00 – Max Unbroken Pull-Ups Record each score
Fitness RX Fitness Level 1 Fitness Level 2 5 rounds 10 pull ups 15 double kb front rack squats, 55/35 per hand 10 Knees to Elbows (K2E) 15 cal row rest 2:30 bt. rounds 5 rounds 10 pull ups 15 double kb front rack squats, 35/24 per hand 10 Knees to Elbows\Raises (K2E) 15 cal