The 2nd Gymnastics class is today at 2pm!
WORKOUT for Friday 5/20/2022
5 (chest-to-bar) pullups
8 thrusters, 15/25/34kgfi
13 burpee over bar
21:00 AMRAP
Run 400m every 5:00, including the start. Post reps completed to whiteboard!
WATCH:
SKILLS for Thursday 5/19/2022 is the DEADLIFT
CONDITIONING for Thursday 5/19/2022
WORKOUT for Wednesday 5/18/2022
“NATE”
AMRAP in 20:00
2 (strict) muscle-ups
4 HSPU
8 perfectly-vertical kettlebell swings
Compare to 3/22/2022. Post scores to whiteboard!
WATCH:
GYMNASTICS class begins today!
Tuesdays at 3:30pm and Friday at 2pm. RSVP and learn classic gymnastics drills and skills to develop better CrossFit skills!
SKILLS for Tuesday 5/17/2022 is the SNATCH
CONDITIONING for Tuesday 5/17/2022
WORKOUT for Monday 5/16/2022
back squats, then
every 3:00 for 24:00 (8 total rounds)
a. 10/15 calorie row
b. 15 toes-to-bar
c. 15 wall ball, 8/14/20lbs
Post results to whiteboard!
WATCH:
Join us for yoga with IVAN.MVMT at 10am when you RSVP via PushPress for the Zoom meeting room info.
CONDITIONING for Sunday 5/15/2022
WORKOUT for Saturday 5/14/2022
“CANDY”
5 rounds for time:
20 pullups
40 pushups
60 air squats
Post times to whiteboard!
SKILLS for Saturday 5/14/2022 is the SNATCH
WORKOUT for Friday 5/13/2022
AMRAP in 3 minutes:
6 push press, 20/30/50kg
10 power cleans, 20/30/50kg
14 box jumps, 12/20/24″
Rest 1:00. Repeat for 5 total rounds.
Post total full rounds completed for EACH round to whiteboard!
WATCH:
SKILLS for Thursday 5/12/2022 is BENCH PRESS
WORKOUT for Thursday 5/12/2022
WORKOUT for Wednesday 5/11/2022
pause bench press 12×3, then
100 DB box step-overs for time, 2×12/16/24kg KB or 2×25/35/50lbs DB
Post times to whiteboard!
READ: CrossFit’s Two Semifinal Workouts Released – Morning Chalk Up
CrossFit Links
