South Slope CrossFit – CrossFit Gymnastics 15 Minutes Handstand Walk Skill If proficient: Attempt max distance trips -OR- set up foam roller obstacle course If developing: Wall Walk + Side to Side + Attempt to leave wall -OR- partner assisted kick-ups CONDITIONING Pick your poison: 5,000m Row -OR- 300 Calorie Assault Bike Do the one…

Read More

South Slope CrossFit – CrossFit Gymnastics EMOM x 8 Pistol Skill If proficient: Practice weighted sets. Ideally building to a challenging set of 8. If developing: Practice either box descents -OR- band assisted in rig Strength A Every 2:00 x 8 Rounds Alternating A: x2 Reps @ 70% B: x2 Reps, Paused @ 70% Pistol…

Read More

South Slope CrossFit – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups CONDITIONING Metcon (Time) For Time: 50 Burpee to Target GUNSLINGERS (NOT IN CLASS) Metcon WOD #3: Milltown Chipper For Time (18 min CAP) Pair A: 100 double unders (50 each) Pair B:…

Read More

South Slope CrossFit – CrossFit Strength A EMOM x 20 Alternating A: x2 Deadlift @ 70% B: x2 Thrusters @70% **Thrusters may come from rack Deadlift (10 x 2) Thruster (10 x 2) GUNSLINGERS (NOT IN CLASS) Metcon Milltown Throwdown WOD 1 14 min AMRAP 60 deadlifts 40 hang clean 20 STO (shoulder to overhead)…

Read More

South Slope CrossFit – CrossFit Gymnastics EMOM x 12 Alternating A: Strict Toes to Bar B: Strict Handstand Push Up **Note that HSPU may be deficit so long as 3+ reps are accumulated each round Strict Toes-To-Bar (6 x Varied) Strict Handstand Push Ups (6 x Varied) Record total Strict Handstand Push Ups accumulated CONDITIONING…

Read More

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 10 Rounds for Time 200m Run 20′ Dumbbell Bear Crawl 35/20 Mobility Mandatory Mobility 4 Rounds –10 Banded Pull Aparts –:30 Ea Side Banded Pec Stretch

Read More

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! For Time, With Partner Any Split, Except Run 1k Run 100 Wall Balls 20/14 80 Kettlebell Deadlift 55/35 60 Hand-Release Push Ups 40 KBS AM 70/53 20 Kettlebell Thruster 55/35

Read More

South Slope CrossFit – CrossFit Strength A 16 Minute Clock Build to heavy single Bench Press Warm Up(Below 60%) 2 Sets, 1 Pause + 2 No Pause Reps Then: 60% x 4, 70% x 3, 80% x 2 Time remaining: Ascending heavy singles Bench Press (1 x 1) CONDITIONING Metcon (Time) For Time: 40(32) Calorie…

Read More

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For Time With partner, any division of work 60(50) Calorie Bike 8 Rope Climbs 50(40) Calorie Bike 6 Rope Climbs 40(32) Calorie Bike 4 Rope Climbs 30(24) Calorie Bike GUNSLINGERS (NOT IN CLASS) Gymnastics Handstand Walks A: If proficient EMOM x 10 :20 Accumulate max quality distance…

Read More

South Slope CrossFit – CrossFit Weightlifting 25 Minute Work Clock Squat Clean + Power Jerk 2 Warm Up Complexes, ascending –Sweep + Power Clean + Front Squat + Power Jerk (Sub 60%) A: Build to a heavy single 60% x 3, 70% x 2, 80% x1, Time Remaining: ascending singles **Note that if the jerk…

Read More