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CrossFit Workout 3.18.24

Lift
Strict press
2×15–goal percentage 55-60% of 1rm, basically pumpy but not at failure

superset with

2×15 lat prayers–1031 tempo (1 second down, no pause, 3 seconds up, 1 second pause at the top)
Workout
8:00 AMRAP
5 ring dips
10 kb snatches (total, switch when you like) purple/blue
200/150m row

rx+ RMU
staging:
rowers near the red wall
kb snatches behind, ring dips/muscle ups on the rig/in the middle
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CrossFit Workout 3.16.24

Workout

8 rounds
15/12 cal bike
10 v-ups
8 russian kb swings green/yellow
6 box jumps 24/20
rest 1:00

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CrossFit Workout 3.15.24

24.3

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

55+ Age Group

All for time: 

5 rounds of: 
    10 thrusters, weight 1
    10 chin-over-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chest-to-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

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CrossFit Workout 3.14.24

Snow day! We are closed today, 3/14. See you tomorrow for 24.3!
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CrossFit Workout 3.13.24

Workout
16:00 AMRAP
20/16 cal row
8 situps
16 shuttle runs NO TOUCH (foot only, no hand)
8 dumbbell hang power cleans 2×35/25

rx+ ghds
staging: rowers near the red wall, situps and hpc right behind them, runs in the back half of the room
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CrossFit Workout 3.12.24

Lift
Every 2:00 for 4 rounds
1 power snatch+1 squat snatch+1 ohs at 80% of your lowest max
Workout
:90 AMRAP, 3:00 rest

AMRAP 1
5 power snatches 135/95
5 wall walks

AMRAP 2
5 OHS 135/95
5 hspu

AMRAP 3
5 squat snatches 135/95
25′ hs walk OR 10 wall facing shoulder taps

rx+ strict hspu
staging: walls clear, leave space for hs walking
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CrossFit Workout 3.11.24

Workout
In 4:00 blocks

2 rounds
12 pullups
12 thrusters 75/55

if completed, move onto
2 rounds
10 toes to bar
10 thrusters 95/65

if completed move onto

2 rounds
8 chest to bar
8 thrusters 115/75

if completed, move onto
2 rounds
6 bmu
6 thrusters 135/95

if completed move onto
AMRAP in remaining 4:00
4 RMU
4 Thrusters 155/105

Note–you rest until the 4:00 block, no banking time

so you do 2 rounds of 15 and 15, then rest until the 4:00 mark

then you do 2 rounds of 12 and 12, rest untl the 8:00 mark, etc
staging: just make sure people doing RMU are near the rings
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CrossFit Workout 3.9.24

Workout

You go I go by movement with a partner

5 rounds–both partners do all of the movements
5 wall walks
10 chest to bar
20 russian twists (total, 10/side) 20/14
30/20 cal bike

rx+ 50′ hs walk

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CrossFit Workout 3.8.24

Open workout 24.2

24.2:
20:00 AMRAP
300m row
10 Deadlifts
50 DU

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders

Scaled Masters 55+:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders

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CrossFit Workout 3.7.24

Lift
4×3 power snatch at 60%
Workout
3 rounds
1:00 farmer’s hold 2xpurple/blue
10 shuttle runs
1:00 single arm overhead hold/arm purple/blue
1 tall box jump
rest 1:00 in b/t rounds
staging:
holds and box jumps around the edges, shuttle runs in the middle.