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Sept 26, 2018

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CrossFit Black Box - CrossFitMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCompetitorSquat Snatch (Work to 1RM)Stop after 3 misses Ideal order would be to attempt the snatch 1RM and overhead work prior to "Helen" and, if possible, separate the daily wod and…

Sept 25, 2018

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CrossFit Black Box - CrossFitWeightliftingThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)3 attempts at each of the 3 movements, in this order. Can not lower weight once attempted...can only increase.Competitor30 Minute Row (Distance)30 Minute Row for MetersRetest from August

Sept 1, 2018

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CrossFit Black Box - CrossFitMetconMetcon (Time)In teamsl of 2: For time: 10 x 100m Sprints 60 Kettlebell Swings, 53/35 8 x 100m Sprints 40 Wall Balls, 20/14 6 x 100m Sprints 20 Burpee Box Jump Overs, 24/20" *Sprints are You-go-I-go formatCompetitorMetcon (No Measure)EMOM 12min: Power Snatch + Hang Squat Snatch…

Aug 18, 2018

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CrossFit Black Box - CrossFitMetconMetcon (Time)Teams of 2 20 Alternating Rounds (10 each) 10 Cal Row 10 Ball Slams 40/30CompetitorMetcon (No Measure)2 Rounds (Not For Time) 20 Strict Ring Rows 20 Strict Dips 10 Low Ring MU Transitions 10 Strict Toes to Bar 10 Strict Muscle Ups (if Able)Shoulder Press…

Aug 17, 2018

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Death by 10m SprintMetcon (Time)3 Rounds for Time 7 DB Clean and Jerks L Arm 50/35 15 Double Unders 7 DB Clean and Jerks R Arm 50/35 15 Double Unders Rest :90CompetitorMetcon (Weight)E2M for 16 Minutes 2 Pause Cleans (Knee) +…

July 16, 2018

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CrossFit Black Box - CrossFitWeightliftingBack Squat (5-5-5-5 @ 75% of 1RM)MetconMetcon (Time)3 Rounds for time: 60 Double Unders 40 Abmat Sit-ups 20 Box Step Overs, 24/20"CompetitorMetcon (No Measure)4 sets: Max effort strict pull-ups 30-45 sec Handstand Hold on wall Rest 3-4 min between setsMetcon (AMRAP - Reps)AMRAP 2min: 20/17 cal…

Team WOD

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CrossFit Black Box - CrossFitMetconMetcon (Time)In Teams of 3: 21-15-9 Calorie Row Box Jumps, 24/20" Kettlebell Swings, 53/35 *400m Run together after each round Each partner performs all 3 movements each round, when all 3 teammates are done they run togetherCompetitorMetcon (No Measure)Pause Split Jerks 3-3-3-3-3 Pause in the dip…