Main – CrossFit Live to fight another day!! Metcon (Time) Part A- 3 Rds for time (12 Min Cap): 21-15-9 reps of: Thrusters (115/85#) and 5 Burpee MUs/10 burpee pullups and dips *At minute 15 Start WOD B (rest with the remaining time it takes to complete WOD A. (time cap for A is 12 […]
Main – CrossFit “I may not be there now, but, I am closer than I was yesterday” Deadlift (Work up to a heavy set of 3) 10 Minutes to work to a heavy set of 3 reps (touch and go). Metcon (Time) For time: 21, 18, 15, 12, 9, 6, 3 reps of: KB Swings […]
Main – CrossFit Walk in… Crawl Out!! Metcon (AMRAP – Reps) 12min AMRAP First 4min: 3 Squat Clean & Jerks (155, 105) 5 Bar Muscle-ups (scaled: 5 C2B & 5 HR Push-ups) Next 4min: 5 Squat Cleans 7 Pull-ups Final 4min: 7 Power Cleans 9 Pull-ups
Main – CrossFit Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Front Squats (135/95#) 10 Push Press (135/95#) 5 Over the bar Burpees Buy out: 800m Run after the AMRAP *Take weight from the ground.
Main – CrossFit Hard Work pays off to those who work for. Don’t settle for less, settle for more!! Metcon (AMRAP – Reps) Tabata Fun Times: 8 Rds per exercise of 20 seconds of work followed by 10 seconds of rest. Wall Ball (20/14#) 10Ft Target Double Unders/2 times singles Abmat sit-ups KB Swings (53/35#) […]
Main – CrossFit Metcon Death by POWER Clean (135/95) Metcon (AMRAP – Rounds and Reps) EMOM complete that number of Power Cleans Minute 1 complete 1 rep, minute 2 complete 2 reps, minute 3 complete 3 reps……..until you can’t complete the number of reps for that minute. Log Rds and Reps
Main – CrossFit Metcon (Time) For time: Row 2K *Max Effort on the rower *Women should try for 9 minutes Guys should try for 8 minutes
Main – CrossFit Warm-up Warm up with coach. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
Main – CrossFit There will be NO Friday classes this week. Class will resume Saturday morning at 8:30am! Everyone have a great Easter weekend!! Last night CrossFit Denham was given a a Official Invitation to attend the regional competition in San Antonio in May. CFDS was the 24th best gym out of 400 teams from […]
Main – CrossFit “There is a moment of weightlessness” -MA Randy (Time) For Time: 75 Power Snatches, 75#