In teams of 2, complete the following: 1200m run 63 KB swings (70/53) 36 C2B 800m run 42 KB swings 24 C2B 400m run 21 KB swings 12 C2B 8:30 am regular, Jerry Castro, aka Just Jerry dropped in at CrossFit 313 while in Burleson, TX!
Relay begins and ends with a Team 500m Run and Team Thrusters. First person must wait until the entire team touches the thruster bar to begin the thrusters. Time will not be called until the entire team touches the thruster bar after the final run. Run 500m as a Team w/ heavy rope 50 Thrusters […]
Spend 15-20 minutes establishing a 3RM weighted pull-up For time: 25 HSPU 400m run 25 KB swings (70/53) 400m run 25 HSPU 400m run 25 KB swings 400m run
Spend 15 minutes working on ring dips or stationary dips or progressions. Those who have ring dips complete the following: 5 sets: 10-15 ring dips Rest 2-3 min With a partner, 10 rounds for time of: 20 KB swings (53/40) 15 wall ball (20/14) Partners alternate complete rounds.
5 sets of: Deadlift x 4 (open hands at bottom) Rest 20 sec 3 reverse wall climbs Rest 2-3 min 5 rounds for time: 15 KB swings (53/40) 30 double unders (10 min cap) Why are we opening the hands at the bottom of our sets today (resetting)? Much of the work in a deadlift […]
3 sets not for time: 2 rope climbs 10 T2B 10 HSPU For time: 25 KB swings (70/53) 50 double unders 50 sit ups 20 KB swings 40 double unders 40 sit ups 15 KB swings 30 double unders 30 sit ups 10 KB swings 20 double unders 20 sit ups 5 KB swings 10 […]
Treat this as an active recovery workout. 3 rounds for time: 500m row 15 Russian KB swings 20 push ups Spend the rest of the time foam rolling, laxing, and stretching any problem areas.
Teams of 3 A. 50 m prowler push relay *time begins when you start part B B. Divide reps as needed, run together 150 DB Box step overs (40/30)(20”) *non working partners in plank* 100 T2B *non working partners holding DBs off ground* Run 600m carrying DBs 150 DB Thrusters *non working plank holds* 100 […]
With a partner A. 2016m row B. Amrap 20 min 17 Thrusters (95/65) 17 KB Swings (70/53) 17 C2B pull ups Your team score is total reps. The row will add reps to your total…so row out of 2016 FAST! Be safe tonight everyone and see you all in 2017!! Reminder – The gym […]
EMOM 18 min: Minute 1 – Deadlift x 6 Minute 2 – chinups x 6 Minute 3 – 6 push ups + 100m sprint For separate times: 1000m row Rest 3 minutes 75 KB swings (53/40)