D’s Day

CrossFit Crash - CrossFitWarm-up (No Measure)2 Rounds (second faster than first): 10/7 Cal Row 3 Sampson Stretch 50' Banded Side step R + L 5 KB Goblet SquatsFront Squat1 X 15 @ 5-10# heavier than last Friday.Metcon (AMRAP - Reps)"D's Day" AMrRAP in 7:00 3 Dball...

Frozen

CrossFit Crash - CrossFitWarm-up (No Measure)EMOM x 9:00 40s Machine 10 Walking Lunges + 10 Ring Rows 10 DB PCPower Clean and Jerk1 Power Clean + 1 Jerk (push or split)@0:00 EMOM x 5 6 reps @5:00 Rest @10:00 EMOM x 5 6 reps @15:00 Establish a 1RM Clean & Jerk for the...

Valentimes

CrossFit Crash - CrossFitWarm-up (No Measure)Warm Up 2 Rounds in 5:00 1:00 Row, Ski or Bike 10 PVC Pass Throughs 50' Bear Crawl 25 Line HopsMetcon (No Measure)Skill Single/Double/Triple UndersTake 10-15 minutes and work on movement efficiency. Class coach will...

Cash In

CrossFit Crash - CrossFitMetcon (No Measure)2 Rounds: 20s Ski 5 DB Upright Row R 5 DB Strict Press R 5 DB Waiters Walk R (50') 20s Row 5 DB Upright Row L 5 DB Strict Press L 5 DB Waiters Walk L (50')Metcon (No Measure)Complete Crossover Symmetry "Iron Scap"...

Amazon

CrossFit Crash - CrossFitWarm-up (No Measure)Complete in 10:00 or less: 100' Band Walk (50' R + 50' L) 250/200m Row 15 Banded Squats 15/10 Cal Bike 10 KB DeadliftsBack Squat1 X 15 @ 5# more than last weekMetcon (Time)"Willy T" For Time: 100 Wall Balls (20/14) 80 DB...

Two Weeks

CrossFit Crash - CrossFitMetcon (No Measure)Warm Up 2 Rounds: 50' Bear Crawl 50' Duck Walk 10 Band Glute Bridge R 10 Band Glute Bridge L 15/10 Cal Row, Bike or Ski 10 Band SquatsFront Squat1 X 15 @ 5-10# heavier than last week.Metcon (Time)For Time: 100' DB OHWL...

No Sherlock

CrossFit Crash - CrossFitWarm-up (No Measure)Warm Up 30s Row 30s Bike 30s Ski + "Iron Scap" (Partner up at stations and do 5 reps of each movment)Power Clean and Jerk1 Power Clean + 1 Jerk (push or split)EMOM x 10 5 repsMetcon (AMRAP - Reps)AMRAP in 7:00 3-9-15-21-27...

Interval Inn

CrossFit Crash - CrossFitMetcon (AMRAP - Reps)Teams of 2 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00Score is TOTAL...

Cedric Dickery

CrossFit Crash - CrossFitWarm-up (No Measure)2 Round in 10:00 or less: 5 DB Upright Row R + 5 Strict Press 5 DB Upright Row L + 5 Strict Press 1:00 Row, Bike or Ski 10 Plank To Press 10 KB SwingsPower SnatchEMOM x 10 5 reps @ 60-70%Metcon (AMRAP - Reps)AMRAP in 8:00 8...

Bryan’s Song

CrossFit Crash - CrossFitWarm-up (No Measure)2 Rounds: 30s Row 50ft Bear Crawl (slow) 3 Sampson stretch (each leg) 30s Bike 25' Banded side step R (~4 mats) 25' Banded side step LBack Squat1 X 15 5-10# heavier than last weekMetcon (Time)"Brawn By Bryan" 5 Rounds For...