Interval Weight Training 3 rounds5 Squat Snatches @ 70% (No touch & Go)Run 400m “Middle Management” For Time:40/30 Calorie Row30 S.A. Devils Press (50/35)40/30 Calorie Row HOME GYM For Time:400 Meter Run20 Devil’s Press (50’s/35’s)400 Meter RunRead More
“Round and Round” AMRAP 16:Buy-In: 1,200 Meter Run Or 35/25 Cal Ski + 35/25 Cal Bike Max Rounds in Time Remaining:15 Box Jump Overs (24″/20″)12 Chest to Bar Pull-ups9 Double Dumbbell Power Cleans (50’s/35’s) HOME GYM AMRAP 15:10 Strict Pull-ups20 Double Dumbbell Power Cleans (50’s/35’s)40 Jumping LungesRead More
Name: Kim NicholasAge: 47Occupation: Manager of Accounts Payable and Travel & Expense at ONE GasWhen did you first start CrossFit? August 2020 Tell us about your sports & fitness background.I was always active and enjoyed playing sports growing up. I played tennis in high school and was on the row team (coxswain) my freshman year...Read More
Interval Weight Training 3 rounds3 Thrusters @ 75%2:00 Max Row*Rest 2:00 Between Rounds “Down to Earth” 7 Rounds For Time:250 Meter Row7 Thrusters (95/65)7 BurpeesRead More
OPEN GYM 1PM-2PM “Triple Crown” For Time:3,000 Meter Assault Bike30 Single Dumbbell Box Step-ups (70/50) (24″/20″)30 Power Cleans (135/95) HOME GYM For Time:1 Mile Run50 Single Dumbbell Reverse Lunges (50/35)30 Alternating Dumbbell Power Clean & Jerks (50/35)Read More
“Another One” 21 AMRAPTeams of 215 Front Squats (75/55)12 Power Snatches (75/55)9 Lateral Barbell Burpees*Partner 1 completes full round then Partner 2 etc. HOME GYMOn the 3:00 x 7 Rounds:15 Dumbbell Goblet Squats (50/35)12 Alternating Dumbbell Snatches (50/35)9 Lateral Burpees Over DumbbellRead More
“Helen” 3 Rounds:400 Meter Run21 Kettlebell Swings (53/35)12 Pull-ups HOME GYM 3 Rounds For Time:400 Meter Run30 Single Arm Russian Dumbbell Swings (50/35)12 Strict Pull-upsRead More
ECLIPSE HALLOWEEN PARTY OCTOBER 30TH @7PM “Again and Again” On the 10:00 x 3 Rounds:50/35 Calorie Row9 Deadlifts (275/185)18 Handstand Pushups20 Double Dumbbell Squats (50’s/35’s) HOME GYM On the 10:00 x 3 Rounds:400 Meter Run30 Double Dumbbell Squats (50’s/35’s)200 Meter Double Dumbbell Farmers Carry (50’s/35’s)Read More
ECLIPSE HALLOWEEN PARTY OCTOBER 30TH @7PM Body Armor 3 Giant Sets:9 Dumbbell Romanian Deadlifts (50/35)15 Double Dumbbell Bench Press (50/35)21 Banded Pull Throughs Rest 1 Minute Between Sets BEEP TEST The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run...Read More
