Gymnastics/Accessory 12 minute AMRAP – 4x each: 6-8 Hollow Body Strict Pull-ups or 8-10 Inverted Rows 8-12 Unbroken Toes-2-Bar/Toes-2-Rings/Toes-2-Kettlebell :30-:45 Side Plank – Alternating Sides (2 holds each side) Conditioning For time: 800m Run 50 Wall Balls (20#/14#) 100 Double Unders/200 Singles/75 Plate Jumps 50 Wall Balls (20#/14#) 800m Run
Oly Snatch Complex 1 Power Snatch + 1 Mid Hang Snatch + 1 Overhead Squat Complete one set every :90 for 8 sets. Build to a heavy, yet manageable weight. Conditioning 4 rounds for max reps: 1 minute Max One Armed Hang Kb Snatch – Right arm (53#/35#) 1 minute Max One Armed Hang Kb Snatch …
Strength Back Squat A. 12 minutes to work up to set of 3 @ 9 RPE B. 3 x 5 @ 75% of A Conditioning Complete for time: 15-12-9-6-3 Handstand Push-ups/Pike Push-ups/Seated Kb Press 3-6-9-12-15 Front Squats (135#/93#, 115#/73#, 95#/63#)
Partner WOD In teams of two, complete as many rounds and reps as possible in 24 minutes of: A. 400m Run B. 5 Power Cleans (135#/93#) 10 Push-ups 15 Air Squats While Partner A runs, the other is completing as many rounds + reps as possible of B. When Partner A completes the run, partners will …
Endurance 3 x 1 minute Row for Max Distance Rest 3 minute between efforts Conditioning 5 rounds for time: 20 Wall Balls (30#/20#, 20#/14#, 16#/10#) 9 Deadlifts (225#/153#, 185#/123#, 155#/103#) Rest 1 minute between rounds – Use weight that will allow you to complete all sets unbroken. Cash-Out 3 x 1 minute weighted plank hold Rest 1 …
Strength/Accessory 5 sets: 5 Strict Press @7-8 RPE Rest :30 20 One-armed KB Overhead Reverse Lunges (10 right/10 left) Rest :60 Conditioning Advanced/Intermediate- “Josh” 21 Overhead Squats (95#/63#) 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups Scaled/Beginners- 21-15-9 for time: Front Squat (95#/63#) Pull-ups/Jumping Pull-ups
Congratulations to Katie deMarco – Athlete of the Month for April 2016! And congratulations to the entire deMarco family, as today (April 5th) they celebrate the birth of Leo deMarco. Katie did not miss a single beat during her entire pregnancy, only modifying where need be. She is now the proud mother of a (cross)fit …
A Look Back at the 2016 Open – James Toland, TheBoxMag.com C3 Grinder Jamie Toland learned some valuable lessons from 8 year old Emery Greene during the 2016 CF Open. Take a look! Olympic Lifting Clean Complex Complete the following every :90, for ten …
Strength Back Squat A. 12 minutes to build to heavy set of 5 @ 9 RPE B. 4 x 5 @ 80% of A Conditioning 4 rounds: 400m Run 15 Should-to-Overhead (115#/78#) 15 Box Jumps -Rest 90 seconds between rounds.
Endurance/Agility Choose one of the following: A) 5 x 200yd Shuttle Sprint (10 x 20 yd lengths) Rest :90 between sets -OR- B) 5 x 250m Row – Max Effort Rest 1 minute between sets Partner WOD 20 minute AMRAP – Alternate rounds of: 10 Alternating KB/DB Snatches (5 each arm) 10 Push-ups 10 Pistols/Weighted …
