In 15 min work up to your heaviest 3 rep Front Squat. —–then——- 5 rounds for time: 200m run 5 Curtis P’s (135/95) 1 Curtis P = 1 HANG squat clean + lunge right leg + lunge left leg + 1 S2OH Have fun with these today everyone 😀
3 sets of: 10 T2B 10 alt pistols 30 Double Unders Nancy 5 rounds for time: 400m run 15 OHS (95/65) * for the next 4 weeks we will be doing benchmark workouts every Monday. So make sure to show up and record your times! Need a spiffy LOGBOOK to record all your fitness? Go […]
Warm up: 3 sets each for time: 5 tire flips 30m burpee broad jump 4 rounds for time: 200m run 10 box jumps (30/24) 10 power snatch (95/65) Question of the Day: Who did Good Vibrations better?
500m run 3 rds of: 50 double unders 12 Power cleans (135/95) 500m run Double Under Tips from the CrossFit Journal Congratulations to a few of our ACF Members for getting their learning on this past weekend! Chris K and Mario G attended the CrossFit Level 1 Cert in San Antonio this weekend. Ashley G […]
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 […]
Back Squat 3-3-3-3-3 (20 minute cap) 400m Run for time rest as necessary 600m Run for time rest as necessary 800m Run for time
For Time: Run 1 Mile 4 Rope Climbs (15’) Run 800m 3 Rope Climbs Run 400m 2 Rope Climb 500m Row 1 Rope Climb