Strength Push Press 10 reps @ 50% 8 reps @ 65% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Conditioning In a 5 minute window, complete the following: 40/30 Calorie Row 25 Kb Swings (60#/44#) Max Rep Bar Muscle-ups (Scale to C2B or standard Pull-ups) -Rest 3:00, complete 3 rounds.
Tuesday October 10th, 2017 Read More »
Strength Back Squat 6 reps @ 60% 1RM 4 reps @ 75% 2 rep @ 85% 6 x 4 @ 75% Conditioning Reps of 15-12-9-6-3: Hang Squat Cleans (135#/93#) Strict Handstand Push-ups
Monday October 9th, 2017 Read More »
Partner WOD With a partner, complete the following: A. 8 minute AMRAP: 100/80 Cal Row Max rep Toes-2-Bars Rest 2 minutes B. 8 minute AMRAP: 120 Wall Balls (30#/20#) Max Rep Box Jumps (24″/20″) Rest 2 minutes C. 8 minute AMRAP: 800m Run (together) Max rep Burpees
Saturday October 7th, 2017 Read More »
Strength 10 minutes, every minute on the minute complete: 3 Deadlifts @ 60% 1RM Conditioning Complete for time: 120 Double Unders 40 Alternating DB Snatches (50#/35#) 800m Run 90 Double Unders 30 Alternating DB Snatches 600m Run 60 Double Unders 20 Alternating DB Snatches 400m Run 30 Double Unders 10 Alternating DB Snatches Scale 2:1
Friday October 6th, 2017 Read More »
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
Wednesday October 4th, 2017 Read More »
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
Tuesday October 3rd, 2017 Read More »
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
Monday October 2nd, 2017 Read More »
Partner WOD With a partner, complete for time: 100 Kb Swings (70#/53#) 800m Run (together) 100 Box Jumps (24″/20″) 800m Run 100 Burpees
Saturday September 30th, 2017 Read More »
Strength Every :90 for 8 sets: 3 Power Cleans + 1 Jerk Start @ approximately 60% of 1RM Clean and Jerk, and build to as heavy as possible with no misses. Condtioning CrossFit Team Series Event #6 Rx’d With a partner, complete 21-15-9 Synchro Reps of: Dumbbell Snatch (50#/35#) Bar Muscle-ups Scaled With a partner,
Friday September 29th, 2017 Read More »
