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Archive for December 2018

12/31/2018

South Slope CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Thrusters 95/65 10 Pull Ups 10 Bar Facing Burpees GUNSLINGERS (NOT IN CLASS) Strength A Alternating Every 2:00 x 10 Rounds A: Back Squat @ 80% ***Goal = Accumulate 15+ reps*** B: Max Consistent Strict HSPU ***Goal = 6+ total,…

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12/30/2018

South Slope CrossFit – CrossFit CONDITIONING EMOM x 32 Alternating A: 12/9 Calorie Assault Bike B: 3 Sandbag Over Shoulder (As heavy as possible) C: 12/9 Calorie Row D: Benchpress, Bodyweight NTW 60% Goal = Accumulate 30+ Total Reps Sandbag Over Shoulder (8 x 3) Record weight used for Sandbag Over Shoulder Bodyweight Bench Press…

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12/29/2018

South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP With Partner, Any Division of Work 100 Double Unders 50 Wall Balls 20/14 100 Double Unders 50 KBS 50/35 ***At minute 10:00 team performs a 1k Run, resuming work when they return***

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12/28/2018

South Slope CrossFit – CrossFit Strength A 40 Minute Work Clock –Minute 00-10:00 5-3-2-1-1 Build to “Heavy Single” Front Squat Goal = Start @ 50%x5, Build 95+% –Minute 10-20:00 Collect quality reps @ 70% of Today’s Heaviest Single Goal = 18 Total Reps –Minute 20-40:00 Collect Quality reps @ 80% of 1RM Deadlift Goal =…

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12/27/2018

South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP With Partner, Alternating Rounds Reps Decrease every 4 Rounds Completed 25-20-15-10 (FCal: 18-14-10-7) Calorie Row Handstand Push Ups ***Partner B begins their round when Partner A complete’s their row*** ***Athletes AMRAP the round of 10’s if it is reached*** GUNSLINGERS…

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12/26/2018

South Slope CrossFit – CrossFit Strength A Squat Snatch Complex Set Every 2:00 x 8 Rounds x2 Pause Below Knee Partial Sweeps +x2 Squat Snatch Goal = Start @ 60% of 1RM, adding weight every two sets —BREAK—- Hang Squat Clean, Above the Knee EMOM x 12 Goal = Start @ 70%, adding weight every…

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12/24/2018

South Slope CrossFit – CrossFit Metcon Metcon (Time) 12 Days Of Christmas 1 Cluster 135/95 2 Power Cleans 135/95 3 Toes to Bar 4 Pistol Squat 5 Burpee Box Jumps 24/20″ 6 Wall Ball 30/20 7 Dumbbell Snatch 50/35 8 Calorie Assault Bike 9 Handstand Push Up 10 GHD Sit Ups 11 Deadlift 135/95 12…

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12/23/2018

South Slope CrossFit – CrossFit Strength A For QUALITY 10-1 Barbell Bench Press Goal = Bodyweight, NTE 60% 1RM Strict Pull Ups Bench Press (Varied) Record weight used for bench press Metcon Metcon (Time) For Time: 21-15-9 Calorie Assault Bike Dumbbell Thruster 35/20

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12/22/2018

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! With Partner, For Time Any Division of Work 20 – 30 – 40 Calorie Row Burpee Facing Rower –50 Sandbag Over Bar 100/70 40 – 30 – 20 Burpee Facing Rower Calorie Row

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12/21/2018

South Slope CrossFit – CrossFit Metcon Metcon (Time) For Time: 50 – 35 – 20 KBS AM 50/35 GHD Sit Up Wall Ball 20/14 GUNSLINGERS (NOT IN CLASS) Front Squat (5 x 2) Set Every 3:00 x 5 Rounds Sets of 2 Goal = 85% Each Set ***May increase load for final two sets if…

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