Function 7/7/2014 Beginner Intermediate Advanced Roll Out Side Roll Warm Up 5min z1 + Coaches Choice Mobility Coaches Choice Skill KB Swings/T2B WOD A. Power Clean Build to a Medium Single in 8 min B. 6 min EMOM 1-2 (For Skill Practice) + 10 min AMRAP 10 DB Snatch/Side 35#/20# 10 Burpee Box Jump Ove…
161001: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
kim | WOD
COME ONE, COME ALL…Surprise WOD Saturday @ 9:00am!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD The post Sat free/trial/team WOD 10/1/16 appeared first on CrossFit Iconz Snellville Voted Best of Gwinnett | CrossFitIconz.com.
Saturday October 1st, 2016 A. Front squat, build to a tough double + For time w/a partner*: 200 wall balls 150 row calories 100 bike calories 50 burpee box jumps, 24/20 *Split all reps as desired. Must go in order.
Essentials: A. Mobility Seated Straddle x 2min Bound Angle x 2min Lizard Right x 2min Lizard Left x 2min Puppy Dog x 2min B. Teams Of 3-4 People 20min AMRAP Burpee x 10 Deadlift x 15 Sit Up x 20 Rest...
COME ONE, COME ALL…Surprise WOD Saturday @ 9:00am!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD
Here's what's been going on at the gym this week! -We had a killer workout at Dobbins Air Force Base! -Tactical Strength Challenge – Tomorrow! Can’t wait to see PRs and Feats of Strength all morning! Weigh-ins at 9. Lifting starts at 10. 9:30 class is cancelled. - Level 1/2 test October 3rd & level 3 test is October 8th (Last level 3 test of 2016!!!) - Its that time of the year again... Gobble jog! Early bird registration ends tomorrow. We'd love to see you all there!
Bring A Friend is on Saturday at 10 am!
S3 conditioning friday: 100 thrusters (45/35)(35/25) 100 burpees 100 box jumps (24/20)(20/16)
#Earned, not bought, not given. Earn your potential: crossfithd.wordpress.com/join #youlookbetterinHD #crossfit #fitness #gpp #strongwomen #squats
Partner WOD!
A. EMOM X 8 Power clean + squat clean + jerk (any style) @ 70-75% B. For time: 100 double unders Then 9-15-21 Squat cleans 95/65 Chest to bar pull-ups http://crossfitindulto.com/2016/09/30/93016
A. EMOM X 8 Power clean + squat clean + jerk (any style) @ 70-75% B. For time: 100 double unders Then 9-15-21 Squat cleans 95/65 Chest to bar pull-ups
Notes Warm-up (No Measure) Sign up for the CFTC Nutrition Challenge by 9/30! The 21-day challenge begins on Monday, 10/3 with additional...
MOVE WOD: X Men Friday “Weapon X” Issue No. 73 For time: With a single dumbbell (w:40 m:55), partners complete– 20 Single arm suitcase lunge 100M Single Arm farmer carry 20 Single...
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CrossFit Rubicon – CrossFit
CrossFit Rife - CrossFitGOOD MORNINGSBEYOND RXD/RXD Good Mornings 3 – 3 – 3 FITNESS Good Mornings 3 – 3 – 3 – 3 – 3
For Time
I just wanted to say a big thank you to coaches Christine and Becky for all the effort they put into the 4-week gymnastics class. It was incredibly helpful and was tailored to all skill levels. I noticed a big improvement this week with Monday's C2B pull-up workout and today's muscle ups! If the classes come back again, I'd highly recommend them to everyone. And lastly, thanks to Sean and Eric for continuing to expand our offering. It's much appreciated.
Mobility Friday 5pm "Nancy" 5RFT 400m Run 15 OHS (95/65) Photo: JHatch
Mobility Friday 5pm "Nancy" 5RFT 400m Run 15 OHS (95/65) Photo: JHatch
Mobility Friday 5pm "Nancy" 5RFT 400m Run 15 OHS (95/65) Photo: JHatch
WOD Back Squat 2-2-2-2-2-2 "Diane" 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: 42-30-18 Pike Presses) http://crossfitrosslyn.com/friday-93016/
WOD Back Squat 2-2-2-2-2-2 “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: 42-30-18 Pike Presses)
20 min AMRAP 10 burpees 10 wallballs 10 renegade row 200 m run Related
WOD Back Squat 2-2-2-2-2-2 “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: 42-30-18 Pike Presses)
The Compound | WOD
Happy Friday Eve! https://instagram.com/p/BK9dcl0B2EN/
See this Instagram photo by @compoundcrossfit • 1 like
Friday – 9/30/2016 Strength: Squat 6x (2 Front Squats + 4 Back Squats) @ 75% of Back Squat 1RM MetCon 2 Rounds For Time: 12 Dumbbell Squat Cleans 30/20# 18 Renegade Rows 30/20# 200m Run...
WOD Coach Jess’s favorite WOD Mini pennies 3 RFT 200m run 6 squat cleans 165/110 9 pull ups
Join us Oct 4th at 8:15 pm to do Week 2 of the Team Series. The first week was a blast and would love more company if you are interested. Here is the link to sign up: https://goo.gl/forms/b4cgfFmvWojANhTr1 #CrossFitTysonsCorner #CrossFit #TeamSeries CFTCBunsAndGuns
Essentials: A. 12min Build to a 1RM Frankenstein Front squat -Then- 1 Set Goblet Squat x 20 reps as heavy as possible B. 12 Sets Sets 1-6 Dumbbell Vertical Jump x 3 reps Sets 7-12 Box Jump x 3 reps...
Deadlift Resets 5 x 3 at 95% of 3RM *athletes must ride the bar back to the ground and reset grip and pulling position each rep Conditioning being revised due to rain.
Friday, 09/30/2016 Part I: 10 min alternating EMOM- -On the EVENS: 30 seconds of handstand holds OR 30ft-50ft handstand walk -On the ODDS: 20-40 double unders, OR 5 triple unders Part II: 5 rounds for time- -200m run -15 wall ball shots (20/14) -15 KB Swings (53/35) *20 minute time cap*
Happy Thursday everyone. We'd like to remind our unlimited members of our "being a friend" promotion. If you have a monthly unlimited membership and you get a friend that's never been to our gym before to also sign up for an unlimited membership, you get your next month for FREE! This can't be combined with any other deal. Please email us if you have any questions. We hope you're having a good week!
New CrossFit Oldtown tanks and tees from @frvrfrce are in!!! #foreverfierce #crossfitswag #cfotfamily
A.Teams of 2 - AMRAP in 2020 Sledghamer Strikes20 Hang Power SnatchB.Front Squat w/ 2 sec bottom pause:7x1 - ramping to heavy singleOpen Brickhouse Performance to see your calculated weights
Want a more personalized plan? Some of our private clients have very detailed goals while others want a great workout with their needs in mind that will keep them healthy and fit as the journey through life. Let's talk if you are ready to focus on your fitness. We have a few times left at private home garages and at our larger facility. #makefithappen #bemorehuman #roanokeva
#throwbackthursday Photos from our #benchmarkwods earlier this week. Both "Jackie" and "Elizabeth!" #crossfitrosslyn #teamcfr #tbt
Happy birthday, Holly! Come back to us soon!!!
Going.,.,,
A.Power Clean and Jerk 7x3+1 @ 70%B.AMRAP in 1030 Double Unders10 Handstand Pushups- rest 2 minutesAMRAP in 10Row for Cals (30 / 20)20 KB Swing - AHAPOpen Brickhouse Performance to see your calculated weights
A fun challenge on the ERG, 15 calories men, 12 cal women. Murphy with :17, Casey and Aubrey with :24, Mark with 8 intervals at :21 or under!!! #flywheelspinning #concept2 #teamredline @joysticksandbarbells
How about those TEENS?! We've been getting 12-15 every Monday and Wednesday nights, motivating stuff!!! 5 rounds 1:00 max calories row 1:00 max double-unders 1:00 rest #cfotsportsperformance #2016gainz #lifegoals
We all want to make gains in the gym ... right? You're consistent, you show up and work hard, you eat well but what about your sleep? Sleep may be one of the most valuable recovery agents out there. Check out these tips for better sleep.
Poliquin Article on a wide range of topics from strength and muscle mass gain to nutrition and supplementation.
Shirt says it all "burpees? Yeah, no I thought you said slurpees" Not sure if no one showed up because their legs are still sore from Monday or people just didn't want to do burpees... #crossfit #crossfitprime #burpees #slurpees #samesame #thesesuck #atleastitsnotthrusters #waittilldoublepushupburpees #gamechanger
CFP – Main Work
Back Squat
Thursday 9/29/31 Class divides into 2 teams: 3 Rounds: Team 1: Max Cal Bike Team 2: 20 Tire Flips + 100 sled pull + 200m Run Score= total calories biked
CrossFit Old Town - CrossFit View Public Whiteboard Front Squat (7 Sets 75% x3) Metcon (AMRAP - Reps) Deadlift Rep Out 10mins Warm Up to 85% AMRAP @85% https://crossfitoldtown.com/thursday-78/
CrossFit Old Town - CrossFitView Public WhiteboardFront Squat (7 Sets 75% x3)Metcon (AMRAP - Reps)Deadlift Rep Out 10mins Warm Up to 85% AMRAP @85%
5 Rounds for time of: 7 Deadlifts 205/305 14 Toes to Bar 21 Wallballs 14/20# to 9/10ft Quote: “The road to success is dotted wi...
We're one day closer to Friday and that means it must be Ladies Night!
A. Power Snatch
CROSSFIT- (deload) A. HSPU/HS walk tech work (12 min) Sub :30 sec waiters walk each arm/rest :30 sec between setsx4 Static matador holds :15-:20 secx3; rest 1 min B. TTB tech work (12 min) + For...
Double Grace Thursday. Prepare yourselves!
5:30 Snatching
