Congratulations to Joette Manning, our October 2017 Athlete of the Month! Joette has been at C3 since June of 2016. She may have needed an initial push from her daughter Morgan and husband Kenton to get started, but since it is safe to say Joette has drank the CrossFit Kool-aid! She has done nothing but …
October 2017 Athlete of the Month – Joette Manning Read More »
Strength/Accessory 3 rounds for quality: 20 Single Arm Overhead Walking Lunges w/ Dumbbell (switch after 10 steps) Rest :45-:60 10/10 Single Leg RDL w/ Dumbbell Rest :45-:60 5-8 Strict (weighted) Strict Pull-ups Rest :45-:60 Conditioning “Fran” Reps of 21-15-9 for time: Thrusters (95#/63#) Pull-ups
Strength Push Press – 5 sets: 8 reps @ 65% 1RM 6 reps @ 75% 4 reps @ 80% 4 reps @ 85% 4 reps @ 85% Conditioning Complete for time: 40/35 Calorie Row 20 Hang Power Cleans (155#/103#) -Rest 3:00- 30/25 Calorie Row 15 Hang Power Cleans (155#/103#) -Rest 2:00- 20/15 Calorie Row 10 …
Strength Back Squat 5 reps @ 65% 1RM 3 reps @ 75% 1 rep @ 85% Then 5 x 5 @ 70% 1RM – Every 2:00 Conditioning CrossFit Team Series Event #5 With a partner, complete as many reps as possible in 10 minutes of: 3 Synchronized Burpee Box Jump Overs (24″/20″) 3 Synchronized Deadlifts …
