“Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row or 40/25 Cal Bike 3 Rounds Bergeron Beep Test 50/35 Cal Row or 40/25 Cal Bike 3 Rounds Bergeron Beep Test 20 min cap *** 1 Round of Bergeron Beep Test: 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees *** Tarah and John going […]
Archive for July, 2018
House Rules A friendly reminder 🙂 Teamwork makes the dream work. The majority of you are amazing. These are just reminders for a safe, clean and fair gym culture. Bathrooms.… Please do not pee on the seat, like ever. If you drop toilet paper or paper towel on the floor, proceed to pick up said […]
“Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) 15 min cap Coach Laura and Armando back home at UG CrossFit in Santo Domingo.
“Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) 25 min cap “Meat at Streets” sign up due date is Wed, Aug 1st. If there are enough people, we’ll run it, if not we won’t but still have Open Gym regardless. Sign up sheet is on the main whiteboard. […]
“Limitless” Teams of 3: AMRAP 7: 100/70 Cal Bike Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 7: 100/70 Cal Bike Max Power Snatches (115/80) Rest 3 Minutes AMRAP 7: 100/70 Cal Bike Max Thrusters (95/65) Zimmer Biomet “Corporate Athletes” putting work in on their lunch break. They make it happen. So impressed each […]
“Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar Get your mind right. Things and life happens, how you react is up to you.
“Deadpool” On the 3:00 x 7 Rounds (21 Minutes): :21 sec L-sit 21 Medicine Ball Squat Jumps (20/14), hold MB like a wall ball and jump as high as you can while coming back down to the floor cushioning your landing into your next squat. 7-6-5-4-3-2-1 Deadlifts You can stay at the same weight for […]
“Fortitude” Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees Get moving…. Take action.
You don’t have to be injured you know…. You could like not continue to do things that injure you. Instead of a kipping pull up, do a strict pull up. Instead of letting your knees track too far forwards and pulls you off your heels, squat with thought. Instead of trying to move weight that […]
“Liquid Cocaine” 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups Phil on vacation, still working out. Yes, people who want to be fit still workout on vacations.