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Friday 19.1.18

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Sarah

OPEN & PERFORMANCE
“Guts and Glory”
15-10-5
Calorie Bike
Thrusters (95/65)

15 – 12 – 9
Calorie Row
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees Over the Bar
Overhead Squats (95/65)

FITNESS
“Guts and Glory”
15-10-5
Calorie Bike
Thrusters (75/55)

15 – 12 – 9
Calorie Row
Hang Squat Cleans (75/55)

12 – 9 – 6
Burpees
Overhead Squats (75/55)

**Compare from October 19, 2016**

Thursday 18.1.18

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Bobby

OPEN – PERFORMANCE – FITNESS
“One-Two Punch”
Teams of 2:
AMRAP 25:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Kettlebell: (55/35)
Box Jump Overs (24/20)
Wallballs (20/14)

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Wednesday 17.1.18

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“Marston”

OPEN & PERFORMANCE
“Marston”
AMRAP 20:
1 Deadlift (315/205)*
10 Toes to Bar
15 Barbell Burpees

FITNESS
“Marston”
AMRAP 20:
1 Deadlift (205/175)*
10 Toes to Bar
15 Barbell Burpees

*Note: “Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

**compare from January 17, 2017**

Saturday 13.1.18

By: 0

CrossFit 2016 – ALL RIGHTS RESERVED

OPEN & PERFORMANCE
“Hard Pass”
Teams of 3
AMRAP 25:
100/70 Calorie Row
100 Deadlifts (135/95)
80/60 Calorie Row
80 Hang Power Cleans (135/95)
60/45 Calorie Row
60 Front Squats (135/95)
40/30 Calorie Row
40 Push Jerks (135/95)
20/15 Calorie Row
20 Clusters (135/95)

FITNESS
“Hard Pass”
Teams of 3
AMRAP 25:
100/70 Calorie Row
100 Deadlifts (95/65)
80/60 Calorie Row
80 Hang Power Cleans (95/65)
60/45 Calorie Row
60 Front Squats (95/65)
40/30 Calorie Row
40 Push Jerks (95/65)
20/15 Calorie Row
20 Clusters (95/65)