Basics Coming 3/12! Mon, Feb 27
Basics Starting March 12! Bring a friend for 50% OFF!
Nice job on the burpees Tamas! Thanks for allowing us to host you for the open games! Tamas is visiting form CrossFit King of Prussia. Warm Up: 2-5 minutes jump rope, row L-hangs shoulder stretches with PVC reviewing the clean squat thruster max reps air squats 3x max reps strict pull ups (add weight if desired) 3x max reps static bar dip WOD: 5 rounds 600m run 15 squat clean thrustersSat, Feb 25
Fight Gone Bad
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
Wall-ball, 10 ft target 20 lbs
Sumo deadlift high-pull 75 lbs
Box jump 20″
Push-press 75 lbs
Row for Calories
*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
Post total score to comments.
Burpees! Thurs, Feb 22
The CrossFit Games kick off today with a 7 minute AMRAP of burpees!
Everyone in the box gets to get in on the fun. We have a visiting competitor joining us at 9:00 and he will go head to head with Andrea! If you can do the 8:00 workout then plan to hang around and support the athletes.
This workout begins from the standing position, then the athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.
At the top of the burpee both hands must make contact with the target.
At the bottom position the athlete’s chest and hips must touch the ground.
The height of the target must be no less than 6 inches above the athlete’s fingertips when they are standing feet together with a straight line through their wrist, elbow, shoulder, hip and knees. The athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made.