CrossFit-190831
Burpee’s with Friends! MetCon 20-18-16-14-12-10-8-6-4-2 Burpee Pullup *200m run before each round *22min Cap
Burpee’s with Friends! MetCon 20-18-16-14-12-10-8-6-4-2 Burpee Pullup *200m run before each round *22min Cap
MetCon/Cardio LM For Time 600m Run w/ MB (20/14) 25 DL (185/135) 50 WB (20/14) 75 Box Stepup w/ MB (24/20) 50 WB 25 DL 600m Run w/ MB R = 4min, DL = 2min, WB = 3min, BSU = 4min Optional BuyOut “Strict Gymnastics”
What is it gonna be for 19.1?!?! It is officially time for the Open! Strength/MetCon Open WOD 19.1
Justin always loves muscle up days! MetCon/Cardio For Time 100/80/60/40/20 DU 10/8/6/4/2 BMU 100/10 = 3min, 80/8 = 3min, 60/6 = 2min, 40/4 = 1min, 20/2 = 1min Optional BuyOut “Recovery Bike”
I remember this day… intervals on the rower and a buy out of 100 unbroken Russian Swings. Welp, it felt like that… Open WOD 13.1 AMRAP 17 40 Burpees 30 Snatches (75/55) 30 Burpees 30 Snatches (135/95) 20 Burpees 30 Snatches (165/100) 10 Burpees AMRAP Snatches (210/120) Sx =
Throw back Thursday… Brian knocking out some pull ups. MetCon 21-15-9 (For Time) Cal Bike Pushups -at 6min- 15-12-9 (For Time) Cal Bike Pull ups -at 12 mins- 9-6-3 Cal Bike BMU -18 min Cap- Optional Buy Out “ScapJacked v1” 3rds not for time 30 Banded Pull
Nikki working up to lift all the weights. MetCon Five AMRAP3 5 DL (135/95) 6 Power Clean (135/95) 7 BSQ (135/95) Optional buyout: “Grip & Core” 2 RDS (rest as needed) 300m Run 200m KB Farmer’s Carry 100m KB Front Rack Carry “Happiness is not something you postpone
Sarah knocking out some rowing… she says come row with me! Last day to take advantage of free week. Partner WOD 4RFT 400m Run 500m Row 40 Situps/T2B 10 Burpee Box Jump Overs (24/20) “Most people never run far enough on their first wind to find out they’ve
Brian and Mike knocking out a few armless burpees after rowling the other day. Don’t worry, today you can use your arms. MetCon 21-15-9 Russian Swings (24/16) Burpees Sit-ups *Rx+: T2b, 34/24 “The way to develop self-confidence is to do the thing you fear and get a record
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