Monday 03.11.19

Monday 03.11.19

“Navigator” Open and Performance 4 Rounds 250 Meter Row 9 Clean and Jerks (155/105) 250 Meter Row Rest 3 Minutes FItness 4 Rounds 250 Meter Row 9 Clean and Jerks (95/65) 250 Meter Row Rest 3...
Saturday 03.09.19

Saturday 03.09.19

“Factory” Teams of Two Syncronised 10,9,8,7,6,5,4,,3,2,1 Dead Lift Both partners lift one bar 315/255 Pull Ups both chins bar at the same time. Wall Balls Shots 20/14 both med balls have to hit at the same time and squat at the same...
Thursday 03.07.19

Thursday 03.07.19

OPEN – PERFORMANCE – FITNESS “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived...
Wednesday 03.06.19

Wednesday 03.06.19

“Dancing With Strangers” Open and Performance 50-35-20 Calorie Row Ab Mat Sit Ups Kettlebell Swings(53/35) “Fitness” 40-30-15 Calorie Row Ab May Sit Ups Kettlebell Swings...
Tuesday 03.05.19

Tuesday 03.05.19

Push Press 3×3, across Death By Burpee Minute 1: Complete 1 Burpee Minute 2: Complete 2 Burpees Minute 3: Complete 3 Burpees Etc… Once you cannot complete the designated number of burpees in the minute you have completed this...
Monday 03.04.19

Monday 03.04.19

“Nicole” 3 RFT 29 Wall Balls 20/14 9/10 29 Alternating DB Snatches total 50/35 29 Walking Lunges Per Leg 29 Toe To Bar *If you see coach Nicole today please wish her a very happy...