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Saturday 2.9.17

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CrossFit 2016 – ALL RIGHTS RESERVED
Open:
Team Nate:
Teams of 2
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#/55#
The resting athlete will be performing max double unders while athlete 1 performs 1 round of Nate.
Performance:
Team Nate:
Teams of 2
20-Minute AMRAP of:
2 Burpee Chest 2 bars
4 Dumbell Push Press 50#/35#
8 Kettlebell Swings, 70#/55#
The resting athlete will be performing max double unders while athlete 1 performs 1 round of Nate.
Fitness:
Team Nate:
Teams of 2
20-Minute AMRAP of:
2 Burpee Pull-ups or Ring Rows
4 Dumbbell Push Press 35#/25-20#
8 Kettlebell Swings, 55#/35#
The resting athlete will be performing max single unders while athlete 1 performs 1 round of Nate.

Score= Max reps (both Nate + Double unders)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Tuesday 29.8.17

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Melissa & Elli
OPEN & PERFORMANCE
“All Fours”
AMRAP 4
400 Meter Run
20/15 Calorie Bike
Max Power Snatches (75/55)
rest 4 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (95/65)
rest 4 minutes
AMRAP 4
400 Meter Run
10/7 Calorie Bike
Max Power Snatches (115/80)
FITNESS
“All Fours”
AMRAP 4
400 Meter Run
20/15 Calorie Bike
Max Power Snatches (65/45)
rest 4 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (75/55)
rest 4 minutes
AMRAP 4
400 Meter Run
10/7 Calorie Bike
Max Power Snatches (95/65)

Sunday 27.8.17

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Beatriz …”B”

OPEN – PERFORMANCE – FITNESS
“Tin Man”
50 AbMat Sit-Ups, 25 Calorie Bike, 200m Prowler
40 AbMat Sit-Ups, 20 Calorie Bike, 200m Prowler
30 AbMat Sit-Ups, 15 Calorie Bike, 200m Prowler
20 AbMat Sit-Ups, 10 Calorie Bike, 200m Prowler
10 AbMat Sit-Ups, 5 Calorie Bike, 200m Prowler

Saturday 26.8.17

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OPENPERFORMANCEFITNESS
“Winter is Coming”
Teams of 3:
400 Meter Run, 150 Wallballs (20/14)
400 Meter Run, 105 Deadlifts (185/115)
400 Meter Run, 60 Burpee Box Jump Overs (24/20)
400 Meter Run, 105 Deadlifts (185/115)
400 Meter Run, 150 Wallballs (20/14)

Athletes will run togther. Sub Row for run, 500 meter row.