March 2015

3/5/15

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Conditioning 3 Minutes: Row for Calories 3 Minutes: Squat jumps with slam ball 30/20# 2 Minutes: Row for Calories 2 Minutes: Squat jumps with slam ball 30/20# 1 Minute: Row for Calories 1 Minute: Squat jumps with slam ball 30/20# Skill Metcon (12 Rounds …

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3/4/15

Main – CrossFit Happy 41st Birthday Amy Plonk! View Public Whiteboard Metcon Metcon (7 Rounds for reps) EMOM x 7 min 7 Chest to Bar Pull-Ups + 7 Wallballs (30/20) Metcon Metcon (Time) 41 OHS 75/55 41 Slamballs 30/20 41 sit-ups 41 push-ups 41 KBS 32/24kg

3/3/15

Main – CrossFit Please NOTE: AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN! View Public Whiteboard Weightlifting Floor Press (7×3) Metcon Metcon (Time) For Time: 100 Double Unders, 50 Air Squats 80 Double Unders, 40 Air Squats 60 Double Unders, 30 Air Squats 40 Double Unders, 20 Air Squats …

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3/2/15

Main – CrossFit Please NOTE: AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN! View Public Whiteboard Weightlifting Back Squat (7×3) Metcon Metcon (AMRAP – Rounds and Reps) With a running clock… A. AMRAP 5 min 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95 Rest …

3/2/15 Read More »