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10.2.14

steve press

Gymnastics Ring Rows 5 x 8 Gymnastics Wall Walks 5 x 4 Beginner 7 Rounds Every 3:00 complete: 300m Run 20 Supermans ADV 7 Rounds Every 3:00 complete: 300m Run 10 Hip Extensions RX 7 Rounds Every 3:00 complete: 400m Run 15 Hip Extensions Upcoming Races FALL BREAK BOLT with Sumner County Teen Center Saturday, Oct […]

10.1.14

MJ Catch

Gymnastics 5 x 5 Glute Ham Raise Gymnastics 5 x 5 Wall Squats Beginner 10-8-6-4-2 Bench Press (1/2 BW) 2-4-6-8-10 Strict Pullups (use bands) ADV 10-8-6-4-2 Bench Press (2/3 BW) 2-4-6-8-10 Strict Pullups (use bands) RX 10-8-6-4-2 Bench Press (BW) 2-4-6-8-10 Strict Pullups (weighted) **NOT for time** Same weight across all sets Cuban “Mojo” Chicken […]

9.30.14

Lisa Squat

Oly Lifting Snatch Pull, Snatch EMOM 10 mins Beginner 4 Rounds for Time: 7 Assisted Bar Dips 14 Goblet Squat (35/18) 21 Sit-ups ADV 5 Rounds for Time: 7 Bar Dip (w/ assistance) 14 Goblet Squat (53/35) 21 Sit-ups RX 5 Rounds for Time: 7 Ring Dip 14 Goblet Squat (70/53) 21 Sit-ups 15min CAP […]

9.29.14

Leah

Beginner AMRAP in 20 mins: 50 WB (10/6) 100 Single Unders 40 Box Jump (16/12) 40 Knee 2 Hip 30 Ring Rows 30 Burpee 20 Power Clean (65/35) 20 Jerk 10 Power Snatch 10 Pull-Ups (Assistance) ADV AMRAP in 20 mins: 50 WB (16/10) 25 DU or 150 SU 40 BJ (20/16) 40 Knee 2 […]

21-15-9

The Box – CrossFit 1,000 Meter Row Buy In Then 21-15-9 Overhead Squats and Toes to Bar Then 500 Meter Row Cash out RX Weight is 115/75 View Public Whiteboard

9.26.14

Justine

Gymnastics Ring Rows 5 x 5 Gymnastics Wall Walks 5 x 4 With a partner, alternating 400m Runs: In 8 mins: 1 mile run then AMRAP Plate Burpees In 10 mins: 1 mile run then AMRAP ground to overhead with plate (45/25) In 12 mins: 1 mile run, AMRAP overhead walking lunge with plate (alt […]

9.25.14

Gary

Oly Lifting High Hang Clean 3 EMOM for 10 mins Beginner 3 Rounds for Time: 30 KBS (26/18) 10 Power Clean (75/55) ADV 3 Rounds for Time: 30 KBS (44/26) 10 Power Clean (135/95) RX 3 Rounds for Time: 30 KBS (53/35) 10 Power Clean (185/125) 10min CAP ATHLETE OF THE MONTH, GARY CARRIER… What is […]

9.24.14

Jill

Strength Turkis Get-Up 5 x 3 (Each Side) Beginner For Time: 400m Run 12 DL (95/65) 24 Sit-Ups 300m Run 15 DL 30 Sit-Ups 200m Run 18 DL 36 Sit-Ups ADV For Time: 600m Run 12 DL (155/105) 12 GHD Sit-Ups (Half ROM) 400m Run 15 DL 15 GHD’s 200m Run 18 DL 18 GHD’s […]

9.23.14

J Fes

Gymnastics Handstand Push-Ups 5 x 5 Strength Bent over Row 5 x 5 Beginner 3 Rounds for Time: 10 Front Squats (65/45) 20 Box Steps (20/16) ADV 3 Rounds for Time: 10 Front Squats (125/85) 20 Suitcase Box Steps (20/16) w/ (35/26) KB’s RX 3 Rounds for Time: 10 Front Squats (155/105) 20 Suitcase Box […]

9.22.14

J Duke

Oly Lifting Snatch Balance 3 reps EMOM 10 mins Beginner For Time: 21-15-9 Ring Rows Burpees ADV For Time: 21-15-9 Pull-ups (Assistance) Burpees RX For Time: 21-15-9 Pull-ups Burpees 6min CAP so scale appropriately!! Tight Back and Trouble with C2B?? Are you super strong and solid with your kipping pull-ups but still struggling with chest-to-bar pull-ups? […]