Aug 13

Seth Back Squat 320# - PR

CrossFit Group

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Cash Out

3 sets of:

1:00 Plank

1:00 Rest

Weightlifting Group

A. Front Squat - Max

or if you did that Monday

A. Deadlift - Max

B. 4 x 1 Power Snatch + 1 OHS @ 60-70%

C. 3 x 5 High Box Jump

Aug 12

Strength

Front Squat - Max

MetCon

3 Rounds of:

10 Power Snatch (105/75)

10 Burpee

Aug 9

Meeting at EST to head over there between 4-4:30pm.

CrossFit Group

A. 5 x 1 Overhead Squat

B. 20 Turkish Get Ups - alternating

C. 500m Row

Weightlifting Group

A. 4 x 1 Snatch Pull + Snatch

B. 3 x 2 Between Grip Rack Jerk

C. 2 x 2 Back Squat

Aug 8

Hope to see you there!! 

We will meet up at the gym to head over there at 4:30pm.

CrossFit Group

Strength

3 x 10 Strict Toes to Bar

3 x 15 Heavy KB Swing

MetCon

3 Rounds of:

400m Run

15 Burpee

400m Run

3:00 Rest

Weightlifting Group

A. 4 x 2 Clean

B. 3 x 2 Clean Pull w/ 2 sec pause at knee

C. 3 x 6 Bent Over Row

Aug 7

Strength - CF

5 x 3 Push Press + 1 Push Jerk

Strength - WL

A1. 3 x ME Ring Row

A2. 3 x 20 Back Ext.

MetCon

4 Rounds of:

5 Clean and Jerk (185/125)

5 Muscle Up or 10 Pull Up

Aug 6

We would love for everyone to join us at this event. 

CrossFit Group

Strength

A1. 3 x ME Ring Dip

A2. 3 x 3 High Box Jump

MetCon

Alternating 8:00 Tabata

KB Swing

Sit Up

Weightlifting Group

A. 4 x 1 Pause Jerk

B. 3 x 3 Front Squat

C. 3 x 3 Push Press

Aug 5

Strength

4 x 3 Back Squat

MetCon

"Fran"