"Four Thirty" AMRAP x 20 minutes: 30 Dumbbell Snatch, 50/35 30 Box Jumps, 24/20 30 Calorie Bike 30 Toes To Bar
"Half & Half" 8 rounds for time: 400m Row 200m Sandbag Carry *Partners complete full rounds then switch. *4 rounds for each partner Record scores to Train Heroic
"Humpty Dumpty" 3 rounds for time: 10 Front Squats, 155/105 20 Dumbbell Push Press, 50s/35s 30 Double Under
"Rowing Benchmark" For time: Row 2000m Record scores to Train Heroic Compare scores to Nov. 16th 2015 Check out this Rowing Pacing Chart to know the exact pace you need to hold to get the time you want! Brush up on your technique from one of our favorite coaches not at our box, Ben Bergeron! https://www.youtube.com/watch?v=nGD0CTE1Ylk&feature=youtu.be
-Strength/ Power EMOM x 10 minutes: 1 Power Clean + Push Jerk, climb -"Ladder Burner" AMRAP x 8 minutes: 2 Hang Power Clean, 95/65 1/2 Gasser 4 Hang Power Clean 1 Gasser 6 Hang Power Clean 1.5 Gasser ...After each round add 2 reps to the Hang Power Clean and a 1/2 gasser. Continue to climb until time is up. Score is total reps. Each rep of power clean counts. each 1/2 gasser counts as a rep.
Tuesday – Athlete of the Month, Josh!
How about a HUGE CFSTC Congratulations to Josh Wansing on winning this months Athlete of the Month title! Josh is staple in the 0530 Dawn Patrol class, get to know him below! 1. When & How Did You Get Started With Us? It has been a while since I started CrossFitting, but I can’t remember exactly how many years it’s been. Jamie was doing Crossfit and enjoying it so I thought I would give it a try for something new. 2. Favorite Workout and why? I like chippers that have some running or rowing in them. 3. Least favorite workout?…
"Undead" 5 rounds for time: 15 Deadlifts, 155/105 25 Sit Ups Check out the video below to freshen up on quality hip hinging! Very important to good dead-lifts. https://www.youtube.com/watch?v=SNKbGRNBt3o
"Bonfire" AMRAP x 12 minutes: 4 Box Jump, 30/20 8 Burpees 12 Wallballs, 20/14 BOX NEWS Join us Saturday December 2nd for the CrossFit Lift Off! Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY! Sign up here!
"Sore to the Core" 3 rounds: 1:00 Max Effort Calorie Bike Rest 1:00 1:00 Max Effort Down & Back Sandbag to Shoulder Rest 1:00 Score is total reps completed Post scores to Train Heroic BOX NEWS Join us Saturday December 2nd for the CrossFit Lift Off! Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY! Sign up here!
"Strength" Every 2:00 x 7 sets: 2-2-2-2-1-1-1 Split Jerk, climb or technique focus Burner For time: 25 Push Press, 95/65 50 Sit Ups 25 Push Jerk, 95/65 *Time cap 8:00 BOX NEWS Join us Saturday December 2nd for the CrossFit Lift Off! Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY! Sign up here!