9:00 a.m. Community WOD Fitness RX Fitness Level 1 Fitness Level 2 10-9-8-7-6-5-4-3-2-1 reps for time of: Dumbbell Squat Clean Thruster, 70/50 200m Run after each set. 10-9-8-7-6-5-4-3-2-1 reps for time of: Dumbbell Squat Clean Thruster, 45/35 200m Run after each set. 10-9-8-7-6-5-4-3-2-1 reps for time of: Dumbbell Squat Clean Thruster, Coaches Choice 200m Run
Fitness RX Fitness Level 1 Fitness Level 2 4 Rounds of: 10 Power Snatches, 95/65 10 Box Jump Overs, 24/20 10 Burpees 4 Rounds of: 10 Power Snatches, 75/45 10 Box Jump\Step Overs, 24/20 10 Burpees 4 Rounds of: 10 Power Snatches, Coaches Choice 10 Box Step Overs, Coaches Choice 10 Burpees You can view
Fitness RX Fitness Level 1 Fitness Level 2 ARMAP 3: 9 Power Snatches, 135/95 15 Power Cleans, 135/95 21 Jerks, 135/95 Max Reps of OHS in the remaining time ARMAP 3: 9 Power Snatches, 115/75 15 Power Cleans, 115/75 21 Jerks, 115/75 Max Reps of OHS in the remaining time ARMAP 3: 9 Power Snatches,
Fitness RX Fitness Level 1 Fitness Level 2 “The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20 3 RFT: 20 Burpee Pull ups 20 Front Squats, 115/65 20 Box Jumps\Steps, 24/20 3 RFT: 10 Burpees 10 Ring rows 20 Front Squats, Coaches Choice 20 Box Steps, Coaches Choice
Fitness RX Fitness Level 1 Fitness Level 2 21-15-9: Dead Lift, 275/185 Strict Ring Dips 21-15-9: Dead Lift, 225/135 Strict Ring\Box Dips 21-15-9: Dead Lift, Coaches Choice Strict Box Dips You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling and manage your account with the
Fitness RX Fitness Level 1 Fitness Level 2 “With a Running Clock” A1. at the 0:00 complete: AMRAP 15: 5 TTB 10 Hand Release Pushups 15 Wallballs, 14\10 A2. at the 15:00 5 minutes to establish a 1RM Snatch “With a Running Clock” A1. at the 0:00 complete: AMRAP 15: 5 TTB\Leg Raises 10 Hand
Fitness RX Fitness Level 1 Fitness Level 2 2 rounds for time 20 cal Assault Bike 20 CTB pull ups 20 cal Assault Bike 20 Front Squats, 135/95 2 rounds for time 20 cal Row 20 pull ups 20 cal Row 20 Front Squats, 115/75 2 rounds for time 20 cal Row 20 ring rows
9:00 a.m. Community WOD Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 15: 12 Box Jumps (30/24″) 9 Power Snatch (115/80) 6 Bar Muscle-ups AMRAP 15: 12 Box Jumps (24/20″) 9 Power Snatch (95/63) 6 Pullups AMRAP 15: 12 Box Jumps (Coaches Choice) 9 Power Snatch (Coaches Choice) 6 Ring Rows 11:00 a.m. CrossFit
Fitness RX Fitness Level 1 Fitness Level 2 A1. 3×1 Squat Clean A2. 3×2 Bench Press A3. 3×3 OHS B. 25 Calorie Row 25 Box Jumps, 24/20 20 Calorie Row 20 Box Jumps, 24/20 15 Calorie Row 15 Box Jumps, 24/20 10 Calorie Row 10 Box Jumps, 24/20 A1. 3×1 Squat Clean A2. 3×3 OHS
Fitness RX Fitness Level 1 Fitness Level 2 “Elizabeth” 21-15-9 Squat Cleans, 135/95 Ring Dips 21-15-9 Squat Cleans, 115/75 Ring Dips\Box Dips 21-15-9 Squat Cleans, Coaches Choice Box Dips You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling and manage your account with the Triib