CrossFit-190720
Cardio AMRAP 20* 10-20-30… T2B Alt DB Sn (50/35) SA DB OHS (50/35)** *Share workload how you wish **Scale to SA DB FSQ Optional BuyOut “ScapJacked v3”
Cardio AMRAP 20* 10-20-30… T2B Alt DB Sn (50/35) SA DB OHS (50/35)** *Share workload how you wish **Scale to SA DB FSQ Optional BuyOut “ScapJacked v3”
Building tolerance to muscle fatigue! That’s A GOOD thing! MetCon LM 9 RFT 3 HSPU 6 T2B 12 BoxJ (24/20) HSPU = 15sec, T2B = 15sec, BoxJ = 1min *Pick progressions you can keep moving through Optional BuyOut “Show & Go”
MetCon AMRAP 16 10 Cluster (115/80) 10 T2B *IGYG Rounds *E2MOM = 10 Alt DB Snatch (Synchro; Mod.; start at minute 0) Optional Buy Out “Bring it on Up”
Because everyone’s favorite movie should be Elf! MetCon For Time 100 Thrusters (75/55)* *Every time you drop the bar = 10 burpees + 10 T2B *10min Cap Optional Buy Out “International Chest Day” This is, by definition, a mentally challenging sprint day. The weight is light, the
What is the proper distance on the bars for the guys of BC to do toes to bar without kicking each other? The answer may surprise you. Cardio For Time .7mile Bike 20 T2B .7mi Bike 20 DB Rev Lunge (50/30) .4mi Bike 10 T2B .4mi Bike 10 DB
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised
Kaela taking a moment after all those burpees at Saturday’s competition. “HalloWOD” For Time 10 Burpees 31 OH Rev Lunges w/ Pumpkin (20/14) 10 Am Swings (24/16) 31 Gob Squat w/ Pumpkin (20/16) 10 T2B 31 Burpees 10 OH Rev Lunges w/ Pumpkin (20/14) 31 Am Swings (24/16) 10
** Only a 9 am class today… with potluck following** Come dressed in your Halloween fun colors and bring your yummies. MetCon Partner WOD For Time 100 OHS (135/95) 80 C2B 60 Power Snatches (135/95) 40 T2B 20 Squat Snatch (135/95) *22 min cap Optional Buy Out “Body
Rob adding more weight to his three lift total on Saturday. E4MOM x 5 200m Run 15 Pushups 10 T2B Optional buy out: “Body Armor v1” “Love yourself. It is important to stay positive because beauty comes from the inside out.” Jenn Proske
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