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C&J
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell...
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3 Position Power Clean (5×1 Build after every set) Above knee, below knee, from ground CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean...
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Olympic Lifting Total (Total Weight) You will have 15 minutes for each movement.
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Clean and Jerk (10×1 @ 85% (ACROSS)) Metcon (Time) 75 Dubs 25 Wallballs 3 Rope Climbs 3 RFT
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Clean and Jerk (5×2+1 Across) Metcon (Time) Dubs x50 Power Cleans x25 95/65 rest 2 min 4 rounds Include rest time in score
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Announcements 2017 Send off Party is Saturday Dec 30th! It has been a year of goal crushing and success all through our community! Come send off 2017 with one last evening with your CrossFit fam! Party starts at 5pm and will roll on until 8pm. We will continue it at Flywheel Brewing for anyone that...
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Metcon (Time) 1K Row 80 Taters 60 Chest to Bar 40 GHD 20 Clean and Jerk 1 Rope Climb
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Squat Clean and Jerk (15 min to find 1 RM) Metcon Metcon (No Measure) 15 Min EMOM: Min 1 – (Heavy) Power Cleans x 5 Min 2 – Chest to Bar x 15 Min 3 – Double Unders x 45
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Clean and Jerk (1-1-1-1-1) 10 Minutes to build to first set, then every 2 minutes perform 1 rep Metcon (Time) Games Lite event 3: “Muscle-Up Clean Ladder” 8 RFT: 3 Bar Muscle-Ups 2 cleans, ascending weight M 135-155-175-195-205-215-225-235 lbs F 75-85-95-105-115-125-135-145 lbs Every round begins with 3 bar muscle-ups (or scaled variant) before moving to...
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Metcon (AMRAP – Rounds and Reps) With a running clock 0-10 min esablish a 1RM Clean & Jerk Min 10-15 adjust weight to 65% of todays max Min 15-25 AMRAP 10 X4 clean and jerks 65% of today’s max X45 dubs
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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