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Oct 19, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)6 x 400m Run 2min rest between intervals *Score is total time to completion including restCompetitor/AccessoryMetcon (No Measure)15 minutes Handstand/Handstand Walk Practice *If you're new to being upside down, practice kicking up against a wall and get some time on your hands.First Pull-upMetcon (AMRAP -…

Oct 18, 2017

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Reps)4 x 3Minute rounds: :30 Max Front Squats 1:00 Max Burpees Over Rower 1:30 Max Calorie Row 3:00 REST *Score is total reps for all 3 movements for all 4 Rounds. Weight increases for each round. Weight: Men=95/115/135/155 Women=65/80/95/105Competitor/AccessoryMetcon (No Measure)EMOM for 10min:…

Oct 13, 2017

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 15min: 12 Front Rack Reverse Lunges, 95/65 9 Hang Power Clean and Jerks, 95/65 6 Bar Muscle Ups*Lunges are alternating, 6 per legCompetitor/AccessoryMetcon (No Measure)Witha 12 min clock... 0:00-7:00 Work to a moderate pausing Overhead Squat (3 sec pause…

Oct 12, 2017

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CrossFit Black Box - CrossFitWeightliftingHang Snatch (2-2-2-2)*Work to a heavy double in 4 attempts.MetconMetcon (Time)9-6-3 Snatch, 155/105 Burpee Box Jumps, 30/24" *Snatches are full snatchesCompetitor/AccessoryPausing Split Jerk + Split Jerk (1-1-1-1-1-1-1)1 Pausing Split Jerk + 1 Split Jerk *First rep pause in dip, and pause in receiving position. Both pauses…

Oct 11, 2017

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CrossFit Black Box - CrossFitWeightliftingFront Squat (3-1-3-1-3-1 (80%-89-80-91-80-93+))MetconMetcon (AMRAP - Reps)AMRAP in 8Min: 2 Min: Push-ups 2 Min: Walking Lunge Steps 2 Min: Ring Dips 2 Min: T2B *Score is total repsCompetitor/AccessoryPower Clean (5-5-3-3-1-1)*Athlete chooses weight, sets are touch and go.First Pull-upMetcon (No Measure)3 rounds: 7 Negatives from pull-up Bar…

Oct 9, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)Open WOD 16.4 For Time: 55 Deadlifts, 225/155 55 Wall Balls, 20/14 55 Cal Row 55 HSPU **25min time capCompetitor/AccessoryMetcon (No Measure)EMOM for 10min: Odd: 10 Cal SkiErg Even: 7 Hang Power Cleans + 7 Push Jerks, 165/115First Pull-upMetcon (No Measure)Heavy Bent Over Barbell Rows…