Category: Beyond the Whiteboard
Power Snatch: 3RM & 7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats
Thruster: 3RM
Thruster: 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Thruster: 3RM & Row : 4 x 500m Repeats
Thruster: 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Row : 4 x 500m Repeats
Each for time:
Row: 4x 500m
Rest as needed between efforts.
Photo by @robcwilson
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Alt EMOM 12 mins: Deadlifts and Knees To Elbows & 5 RFT: Deadlifts and Lateral Burpees
Alt EMOM 12 mins: Deadlifts and Knees To Elbows
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows
5 RFT: Deadlifts and Lateral Burpees
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Bench Press 8-6-4-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
As a Team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson
Know anyone looking to start CrossFit? This Cyber Monday we will be selling our OnRamp package for 30% off ($129.50 plus tax vs. $185 plus tax) Good between Dec. 1, 2019 through Feb. 29, 2020! You have three months starting with Dec. to decide when to start (Non-refundable). If you know someone who is on the fence let them know as we will only run this thru Monday 12/2 (now thru tomorrow). To purchase click the link above, select “Cyber Monday 30% Off Special” under Contracts/Packages.
