Pullvember

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 10:00 or less: 15 Cal Row 10 Push Ups 5 ring rows 3 V stretches Metcon (AMRAP – Reps) EMOM for 15:00 (alternating): 2 Legless Rope Climbs 12/8 Push Ups b/t 45# plates 50 Double Unders Metcon...

Crazy Eight #1

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 3 sets in 10:00 100m jog 10 hip/leg swings 10 jumping squats 10 PVC pass throughs 3 inch worms The CrossFit Total (Weight) With a 50:00 running clock, establish a 1RM in the following lifts, in any order,...

You Came For The Snatch

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 10:00 or less (move briskly): 150m row 25ft Sampson stretch 10 PVC pass through + 10 OHS 5 DB Snatch R + 50ft waiters walk 5 DB Snatch L + 50ft waiters walk Snatch With a running clock: 0:00-20:00...

Blue Velvet

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 3 sets in 10:00 150m row 10 PVC pass throughs 10 Russian KBS 10 walking lunges Power Clean 15:00 to work up to a heavy triple (set of 3) for the day. TNG is allowed, but not required. Metcon (AMRAP –...

Starboy

Announcements Don’t forget to RSVP to the Halloween party 10/29/16 on the board!!! CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 sets in 10:00 100m jog 3 inch worms 10 hip/leg swings 3 V stretches 10 goblet squats Back Squat (15:00 to complete )...