OPEN – PERFORMANCE – FITNESS
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time
Gym Closed, July 29th and 30th, for Level1 Certification.
OPEN – PERFORMANCE – FITNESS
4 Rounds of:
21/15 Calorie Row
18 Wallballs (20/16)
15 Kettlebell Swings (53/35)
12 Burpees
For Time
Gym Closed, July 29th and 30th, for Level1 Certification.
OPEN – PERFORMANCE – FITNESS
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
“Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is what gets you incredibly fit across broad time and modal domains.
Gym Closed, July 29th and 30th, for Level1 Certification.
OPEN – PERFORMANCE – FITNESS
“Christine”
3 Rounds:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)
For Time
Gym Closed, July 29th and 30th, for Level1 Certification.
OPEN & PERFORMANCE
3 Rounds of “Cindy”
12 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95)
FITNESS
3 Rounds of “Cindy”
12 Clean & Jerks (115/80)
2 Rounds of “Cindy”
9 Clean & Jerks (115/80)
1 Round of “Cindy”
6 Clean & Jerks (115/80)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
