All the AMRAPS

Wednesday, February 12, 2020

Happy Birthday Courtney!

METCON

3 x 10 AMRAP

  1. 3 x 10 AMRAPS
    1. 10′ AMRAP
    10 HSPU
    30 Cal row
    30 Pistol
    **3 minute transition**
  2. 10′ AMRAP
    25 Air squat
    10 PC (95/65)
    25 Air squat
    10 FS
    25 Air squat
    10 JK
    **3 minute transition**
  3. 10′ AMRAP
    21 DB alt SN (50/35)
    15/12 Cal bike
    9 BJ (24/20)

Work Out of the Day

RX+

Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps

3x “Macho Man” 115/85/55
3x “Macho Man” 135/95/65
3x “Macho Man” 155/105/85
3x “Macho Man” 185/125/95
3x “Macho Man” 205/145/105
ME “Macho Man” 225/155/115

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks


Conditioning

“Arm and Hammer”
For Time:

Buy-In: 15 Clusters 135/95/65
Into…
3 Rounds:
21/15 Cal Bike
15 C2B Pull-ups
Into…
Cash-Out: 15 Clusters 135/95/65

Midline
3 Giant Sets:

7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS FEBRUARY 29th!
Help your friends and family learn the benefits of CrossFit – bring them!

Saturday, February 15th
8am: Open Gym & Yoga & Team WOD
9am: The 9th Annual Battle of the Sexes Commences! (9am – approx 2pm)
Everyone can participate! CrossFit-Style WODs, Scavenger Hunt, Traditional Trivia…Rebel Men vs. Women!

Saturday, February 22nd
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, February 29th- LEAP DAY
8am: Open Gym & Yoga
9am: Coach Ed and Sam’s Team WOD

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