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 …
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 …
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
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, …
Strength Deadlift 8 reps @ 50% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 90% 3 x 1 to find todays 1RM *Be smart. Today’s 1RM should consist of proper mechanics and good positioning. Conditioning 15 minute AMRAP: 12 C2B Pull-ups 9 Burpee Box Jumps (24″/20″) 6 Overhead …
Strength 5 x 5 Push Press Set 1 @ 65% Set 2 @ 70% Set 3 @ 75% Set 4 @ 80% Set 5 @ 80% Conditioning 2011 CrossFit Regionals Event #1 For time: 1000m Run 30 Handstand Push-ups 1000m Row Scale Handstand Push-ups with 30 Pike Push-ups or 50 Push-ups
Strength 5 x 4 Front Squat @ 32×1 Tempo Set 1 @ 60% Set 2 @ 65% Set 3 @ 70% Sets 4-5 @ 75% Conditioning CrossFit Team Series Event #1 With a partner, complete of 9-15-21 for time of: Synchro Thrusters Synchro Bar Facing Burpees Rx’d weight is 95#/63#, scaled is 65#/45#
