7min AMRAP

Jack Of All Trades

AMRAP 7 min: 10 T2B 10 Thrusters (95/65) Rest 6 min AMRAP 7 min: 15 jump squats 15 push ups Rest 6 min AMRAP 7 min: 20 push press (65/45) 20 sit ups

T.G.I.F

Every 2 minutes for 12 minutes: Front squat x 1 @ 90%+ * work up to your working weight in warm up, then start heavy and rock and roll from there AMRAP 7: 7 SDHP (95/65) 7 box jump overs (24/20) 7 pull-ups Rest 5 min AMRAP 7: 7 SDHP 7 box jump overs 7 […]

Jazz Hands

Every 2 minutes for 20 minutes: Snatch 1.1 *work to heaviest weight of the day and work on pulling under the bar with moving your feet to avoid any press out. 7 min AMRAP 3-6-9-12-etc Thrusters (95/65) 25 double unders

Forged

Every 2 minutes for 16 minutes: Hang snatch x 3 *Power if flexibility, accuracy and coordination/timing is an issue AMRAP 7: 7 hang snatch (135/95) 14 T2B * in the AMRAP snatches can be power or squat Don’t forget to check out our limited edition cheering squad t-shirts for Beth’s participation at the CrossFit Games […]

The Last Starfighter

Bench Press MAX reps @ 65% 1RM MAX reps @ 55% 1RM MAX reps @ 45% 1RM AMRAP 7 Minutes 1 Rope Climb 15′ 9 Thrusters (115/75) Announcement: The 5:30am & 6:30am classes this coming Friday is cancelled. The rest of the classes goes on as regularly scheduled.

Leisure Suit Larry

Warm-up 3x 1 rope climb 10 tuck jumps [Watch Demo] Strength (25 Minutes) (work with bands to scale, no kipping) 3 Sets max reps Strict Pull-ups 3 Sets max reps Strict pull-ups (25) 3 Sets max reps Strict pull-ups (35) METCON AMRAP 7 minutes 25 Situps 20 DU’s 15 Burpees