Free Community workout Saturday at 11am! If you’ve been thinking about starting CrossFit, come to this free workout, and bring a friend! We begin at 11am with introductions and start the workout at 11:15am. Get started in CrossFit classes by enrolling in On Ramp: August 8 12-Class On Ramp at 7:15pm on Monday, Tuesday, and Thursday […]
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Death by: Thruster (95/65#)/pullup Min 1: 1 thruster, 1 pullup Min 2: 2 thruster, 2 pullup Min 3: 3 thruster, 3 pullup.. Continuing for 10 min. minimum. If you fail before the 10 min mark, begin back at 1/1, 2/2.. until the 10 min mark. *use same weight/assistance as Fran test day.
A. Warmup x 1 round: 1. theraband warmup x 10 each. 2. scap pushups x 10 slow and controlled 3. floor facing angels x 10 reps B. positions/strength x 3 rounds: 1. eccentric bar dip x 5 reps with 5 count to bottom and 5 count hold in bottom (use spotter if needed) 2. hanging
A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch pushpress, overhead squat pressing snatch balance, heaving snatch balance, snatch balance high hang snatch, above knee snatchB. EMOM x 12 min: Sn. Deadlift + hang snatch (below knee) + OHS Min 1-4: 1-3 reps at light loads (barbell) Min 5-8: 1-2 reps at
Run 400m. 50 jumping pullups Run 400m. 50 Burpees Run 400m. 50 situps Run 400m. 50 wallball *20-25 min range time goal. *scale reps to 40/30 as they did for their filthy 50 scaling.
2 person teams: 50-40-30-20-10 cal. Row for time: P1 rows 50 cal., P2 holds double KB in front rack P2 rows 50 cal, P1 holds double KB in front rack… *if KB are put down, rower must put handle back in catch until KB are back in FR
