Main – CrossFit Weightlifting Hang Snatch (5×2 Snatch From low hang) Metcon The Admiral (Time) 3 RFT: 20 Burpee Pull ups – bar should be about 6′ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″
Main – CrossFit Metcon 1: Metcon (Time) 400m Row 15 CJ, 155/105 400m Row 30 T2B 400m Row 45 Wall Balls, 20/14 400m Row 45 KBS, 32kg/24kg 400m Row 30 Ring Dips 400m Row 15 Front Rack Lunges, 155/105 400m RowThis WOD is a version of the Hero WOD “Luke”, done with rowing instead of
Main – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15min 9 C2B 7 Box Jump Overs, 24/20 5 Squat Cleans, 135/95 Skill Metcon (8 Rounds for time) Wall Balls 24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 (10’/9′)RX is only if you are able to do each set unbroken at 30/20#. For example
Main – CrossFit Weightlifting Push Press (1 RM) Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and
Main – CrossFit Happy Birthday Meg! Weightlifting Front Squat (1 RM) Metcon Metcon (Time) 3 RFT: 25 Thrusters, 95/65 25 TTB
Main – CrossFit Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run
Main – CrossFit Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm) Thursday Jan 1st, 12pm ONLY Friday Jan 2nd, back to regular schedule CFK we have classes on Tues and Wed at 4pm Note: We will continue with our Max lifts Friday, Monday and Tuesday next week. Metcon
Main – CrossFit Weightlifting Shoulder Press (1RM ) Metcon Metcon (AMRAP – Reps) Teams of 3 AMRAP 25min: 3K Row 100 KB Snatches (24/16kg) 30 Thrusters (75/55) 30 Thrusters (95/65) 30 Thrusters (115/85) 30 Thrusters (135/95) 30 Thrusters (155/105) Max Thrusters (185/135) in Time Remaining 1 athlete works at a time – split up as
Main – CrossFit CFA hours this week: Mon Dec 29th, regular schedule just NO 9:30am Tues Dec 30th, regular schedule just NO 9:30am Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm) Thursday Jan 1st, 12pm ONLY Friday Jan 2nd, back to regular schedule CFK we have classes on