02.06.15 Friday

Rope Climbs

CrossFit Open 13.4
AMRAP 7 Minutes:
Clean & Jerk (135/95)

Tabata Plank holds
6:00am CFLite Class
5 Rounds:
In 2min:
200m Run
5 Ring Rows
7 Push ups
9 Squats
AMRAP Russian KBS (44/35#) in remaining time.
1 minute rest between rounds.
Score is total # of Russian KBS for all 4 rounds.

QOD: What is your all time favorite CrossFit Open Wod?

06.30.14 Monday

Main – CrossFit

View Public Whiteboard

(No Measure)

3 Rounds
30 sec at each Station:
Sit Ups
HR Push Ups
Strict Pull Ups

Max Wall Balls in 2min (AMRAP – Reps)

Max Wall Balls in 2min (20# to 10′ line / 14# to 8′ line)
Scale as necessary to hit designated target with full range of motion.

Metcon (Time)

5 Rounds for Time:
400m Run
15 Push Press (95/65#)
25min CAP
If not completed:
Add 1sec for each Push Press rep.
Add 30sec for each 100m of the 400m Run.