FTX 03-03-2015

March 2nd, 2015
by:

FTX CrossFit - Tuesday

Metcon (9 Rounds for time)

  • 250m Row For Time, Rest 1:00, 3x
  • 10x 10 yd. Shuttle Runs, Rest 1:00, 3x
  • 20 Box Jumps, Rest 1:00, 3x

Copy numbers during rest periods

Weightlifting

Back Squat (10 – 10 – 10 – 10(x2))
50 – 60 – 70 – 75%

FTX 03-02-2015

March 1st, 2015
by:

FTX CrossFit - Monday

Metcon (Time)

5 Rounds For Time

  • 5 Sumo deadlift high-pulls, 95/65#
  • 10 Push presses, 95/65#
  • 15 Back squats, 95/65#

Weightlifting

Deadlift (10 – 10 – 10 – 10(x2))
50% – 60% – 70% – 75%
(Rest 1:30 between sets)
Repeat the last set.

Week of March 2 through 7

March 1st, 2015
by:

Announcements

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.
Gymnastics Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.

Weekly WOD Summary

Monday – Med. WOD w/ SDHP, Push Presses & Back Squats / Deadlift.
Tuesday – WOD w/ Row, Shuttle Runs & Box Jumps / Back Squat.
Wednesday – Med. WOD w/ TGUs, S/Us,  OHS, & D/Us / Push Press.
Thursday -Med. Long WOD w/ Row, D/Us & M/Us / OHS.
Friday & Saturday –  CrossFit Open 15.2 / We will also have an alternate WOD.

The Open Week #2! Bring it on!

Register here. You have until Monday 7pm CT (5pm PT) to sign-up and have done 15.1. No excuses. Just do it!

screenshot-games.crossfit.com 2015-01-18 14-31-44

15.1 – 2015-02-28

February 27th, 2015
by:

FTX CrossFit – Saturday

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Toes To Bar
  • 10 Deadlifts, 115# / 75#
  • 5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

  • 1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Hanging Knee Raises
  • 10 Deadlifts, 85# / 55#
  • 5 Ground to Overhead, 85# / 55#

Alternate WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
 

15.1 – 2015-02-27

February 26th, 2015
by:

FTX CrossFit – Friday

Week 1 of the 2015 CrossFit Open

Register here!

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Toes To Bar
  • 10 Deadlifts, 115# / 75#
  • 5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

  • 1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Hanging Knee Raises
  • 10 Deadlifts, 85# / 55#
  • 5 Ground to Overhead, 85# / 55#
 

2015-02-26

February 25th, 2015
by:

FTX CrossFit – CrossFit

Metcon (AMRAP – Reps)

3 Rds of:

  • 1:00 Row Cals
  • 1:00 Slam Ball Rx+ 50/30# Rx 30/20#
  • 1:00 Wall Ball Rx+ 30/20# Rx 20/14#
  • 1:00 Rest

Slam balls and wall balls should be at a weight you can maintain for most of each minute.

Gymnastics

Handstand Walk (3 attempts for distance)

Progression – (Start where needed)
Work on getting vertical against wall
Shoulder to shoulder touches
Traverse wall back and forth
Push off wall and balance
Tri-pod w/ wall
Tri-pod w/o wall
Get vertical w/o wall
Attempt handstand walk

2015-02-25

February 24th, 2015
by:

FTX CrossFit - Wednesday

Weightlifting

Push Press (8 sets of S20 complex)

Complex = 1 Push Press + 2 Push Jerks + 1 Split Jerk
Record the heaviest Push-Press performed.

Metcon (Time)

For time (Perform in any order):

  • 50 cal row
  • 50 Rx+ C2B Rx Jumping pull-ups to chest
  • 50 Box Jumps RX+ 30/24″ Rx 24/20″
  • 50 Rx+ Pistols w/ KB 35#/20# Rx Lunges w/ DBs in Ft. rack position 35/20#

The 2015 Open starts tomorrow! Sign up here

2015CrossFitGames

2015-02-24

February 23rd, 2015
by:

FTX CrossFit - Tuesday

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible. Each roujnd is 2 minutes long.

  • 15 Ft. Squats Rx+ 145/105# Rx 105/65#
  • 5 Burpees over box 24/20″

Add 5 burpees every round.

Record number of successful rounds completed plus any reps from last round in which you failed.
Keep weight low enough to complete at least 3 rounds. The front squat should be about 50-60% of your max at most.

Weightlifting

Snatch Grip Deadlift (5-5-5-5-5)

The 2015 Open starts this week. Sign up here

2015CrossFitGames

2015-02-23

February 22nd, 2015
by:

FTX CrossFit - Monday

Metcon (Time)

5-10-15-20 Rx+ also do 25

  • T2B
  • Ring Dips
  • Thrusters 95/65#

You may only do Rx+ if you get the sets of 5, 10 & 15 unbroken!

Weightlifting

Back Squat (8 – 20 – 8)

The 2015 Open starts this week. Sign up here

2015CrossFitGames

Week of February 23 through 28

February 22nd, 2015
by:

Announcements

Weather

Please stay tuned to our website, FB page or Twitter Feed for possible weather related closure announcements.

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.
Gymnastics Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.

Weekly WOD Summary

Monday – Med. WOD w/ T2B, Ring Dips & Thrusters / Back Squat.
Tuesday – WOD w/ Ft. Squats & Burpees. / Snatch Grip Deadlift.
Wednesday – S2O Complex / Chipper w/ Row, Box Jumps, Pistols/Lunges & Pull-ups.
Thursday – Short WOD w/ Row, Slam Balls & Wall Balls / Handstand Walk practice/progression.
Friday  & Saturday –  CrossFit Open 15.1 / We will also have an alternate WOD.

The Open starts this week! Are you ready?!

Register here.

screenshot-games.crossfit.com 2015-01-18 14-31-44

WOD 2/21/15

February 20th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 -

10 Reps of:

Neck Movements

Shoulder Shrugs

Arm circles (Big to Small and Back)

High Knees

Butt kicks

Over-the-Fence

Ankle Rockers w/ Wrist Rotation

Alt. Arm Swings

Alt. Chest Hugs

Torso Twist w/ a Slap

Stage 2 -

2:00 of: Running, Rowing or Jump rope

5 Reps of:

Push-ups Squats Indian Sit-ups Pull-ups Dips Tuck Jumps

Stage 3 -

10 Reps of:

Forward Step Toe-Touch

Cross-body Woodchops

Leg Swings

6 each of Alt. Scorpions / Alt. Iron Cross

Weightlifting

Shoulder Press (20 – 20 – 20 – 20+)

40% – 45% – 50% – 55%

Metcon

Metcon (Time)

15 Front Squats (from the floor)

30 Burpees

30 KTE

20 HSPU

20 C2B

10 G2O w/ BB from Front Squat

30 Calorie Row/Airdyne (Front Room)
Rx+ 135/95#

Rx 115/75#, Pull-ups

2-3 heats (3:00 Delay) if needed for huge classes, No more than 8 BB on the floor. Line BBs up on a line from N. to S. in 2 rows.

WOD 2/20/15

February 19th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX Oly Focus (No Measure)

Stage 1 -

2:00 Row, Airdyne, Rope or Run

Stage 2 -

6-8 Reps Each:

Clenched Wrist Circles

Elbow Circles

Over and Backs

Torso Circles

Hip Floss

Spiderman Lunge

Ankle Stretch

Stage 3 – PVC

6-8 Reps Each:

Passovers

Hang Snatch Pull

Hang Snatch High-Pull

Hang Power Snatch

OHS

Snatch Balance

Weightlifting

Power Snatch (3 – 3 – 3 – 2 – 2 – 1 – 1 – 1)

Build up to a 1RM

Metcon

Metcon (AMRAP – Reps)

FGB Style:

Air Squats

Push Press – Wall Ball (1/4 squat)

Walking Lunges

T2B

DB Hang Clean
Rx+ 30/20# MB, 45s/30s DB

Rx 20/14# MB, 30s/20s DB

WOD 2/19/15

February 18th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Deadlift (Tabata :20/:10, 8 rounds)
Use 40-50% of 1RM.
(focus on a pace you can maintain)

Metcon

Metcon (AMRAP – Reps)

EMOTM

5 Rounds: Pull-Ups, Burpees, Wall Balls

(West Half)

Rest 2:00

5 Rounds of: DB Snatch (45/30#), SDHP (75/55#), D/U

(East Half)
- Count total rounds successfully completed.

- Rx+/Rx Tie Breaker: after all rounds are done, Rest 2:00 and perform a 2:00 AMRAP of 15 Snatches + 30 D/U (Open 14.1 rules).

- Rx+ and Rx are same weight just different rep counts per round.

Rx+: 10 Reps of each on “West” WOD

6/12/24 Reps on “East” WOD

Rx: 7 Reps of each on “West” WOD

4/8/16 Reps on “East” WOD

WOD 2/18/15

February 17th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Push Press (:20/:20, 8 Rounds)

Do 2 lighter warm-up sets. - From the Floor
Rx+ in WOD does, 135/95#
Rx in WOD does, 115/75#

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

  • 1 Lap, DB Farmer Carry (40 yards)
  • 10 Wall Ball
  • 15 Russian KBS
  • 20 Burpees

Rx+: DB 70/50#, KB 70/55#, 30/20#
Rx: DB 45/30#, KB 55/35#, 20/14#


WOD 2/17/15

February 16th, 2015
by:

FTX CrossFit – Tuesday

Clean and Jerk (4 Rounds of :30 on / :90 off)

Rx+ 155/110#
Rx 115/75#

- The weight you do on the C&J sets your Rx+ or Rx status for the WOD.
- Record your best unbroken set.
- Record all reps and take :03 off of your WOD time for each one.

Metcon (Time)

5 Rounds of:

  • 40 Mt. Climbers (1-ct.)
  • 30 D/U or 100 Singles
  • 20 Sit-ups
  • 10 Hand Release Push-ups
 

2015-02-16

February 15th, 2015
by:

FTX CrossFit – Monday

Gymnastics

Handstand Push-ups (3 – 5 – Max – 5 – 3)
If you can’t do HSPU, then do a progression thereof.

Metcon (AMRAP – Reps)

21:00 EMOTM – alternate between the 3 following:

  • Rope Climb – Rx+ 3 / Rx 2
  • AMRAP Snatch Rx+ 115/75# / Rx 85/55#
  • Rest

Score: Snatch reps only, but you must have gotten the prerequisite # of rope climbs in the prior minute.


Week of February 16 through 21

February 15th, 2015
by:

Announcements

Weather

Please stay tuned to our website, FB page or Twitter Feed for possible weather related closure announcements.

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.
Gymnastics Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.

Honored Prairie / 7 Sons Farm

This Monday, February 16th, is the last day to order for this Saturday’s (February 21st) delivery. Order here.

Weekly WOD Summary

Monday – HSPUs / EMOTM WOD w/ Rope Climbs & Snatches.
Tuesday – Clean & Jerk / Med. Length WOD w/ body-weight movements.
Wednesday – Push-press / 25:00 AMRAP w/ Farmer Carry, Wall Ball, Russian KBS & Burpees.
Thursday – Deadlift / 2 EMOTM WODs #1 Pull-Ups, Burpees, Wall Balls #2 DB Snatch, SDHP & D/U
Friday – Snatch - FGB Style: Air Squats, Wall Ball, Lunges, T2B & DB Hang Clean.
Saturday – Push Press /  Chipper w/ Ft. Squats, Burpees, KTE, HSPU, C2B, G2O and Row Airdyne.

The Open starts February 26th!

Register here.

screenshot-games.crossfit.com 2015-01-18 14-31-44 

2015-02-14

February 13th, 2015
by:

FTX CrossFit - Saturday

Weightlifting

Push Press (5 – 5 – 5 – 3 – 3+)

Metcon (AMRAP – Rounds and Reps)

You have 3:00 to complete the following:

  • 10 Thrusters 95/65#
  • 10 Pull-ups
  • 10 Thrusters 95/65#
  • 10 Pull-ups

If you succeed then you’ll have another 3:00 to complete:

  • 10 Thrusters 115/85#
  • 15 Pull-ups
  • 10 Thrusters 115/85#
  • 15 Pull-ups

If you succeed again, then you’ll

  • 10 Thrusters 135/95#
  • 20 Pull-ups
  • 10 Thrusters 135/95#
  • 20 Pull-ups

And so on. From here on add for both men & women 20# and 5 reps to the pull-ups. If you don’t make it past the first 3:00, then rest 3:00 and go again.

thrustersJessicaKatie

2015-02-13

February 12th, 2015
by:

FTX CrossFit - Friday

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

  • 50 Cal Row
  • 250 Singles
  • 100 Military anchored Sit-ups
  • 50 Burpees
  • 25 T2B
  • 10 HSPU
  • 1 Rope Climb

ScottRope

2015-02-12

February 11th, 2015
by:

FTX CrossFit - Thursday

All of us can use more practice doing the Snatch. Don’t skip today just because you don’t like it or aren’t good at it. This is a complex movement and there’s only one way to get better at it – practice! The Snatch and the C & J are two full-body exercises that will give you benefits in the areas of strength, power, speed, coordination, flexibility, stamina, etc. like no other exercise. You can bet on seeing the Snatch come up in this year’s Open!

Weightlifting

Halting Snatch Grip Deadlift (5 – 5 – 5 – 3 – 3 – 3)
High-Hang Snatch (3 – 3 – 3)
Snatch (3 – 3 – 1 – 1 – 1)

SnatchPeter

2015-02-11

February 10th, 2015
by:

FTX CrossFit - Wednesday

2015CrossFitGames

The Open is 2 weeks away! Sign up here.

Gymnastics

Weighted Pull-ups (5 – 5 – 5 – 5 – 5)

Metcon (AMRAP – Reps)

FGB Style

  • Burpees
  • Indian sit-ups
  • Box Jumps 20″/16″
  • KBS 55/35#
  • Wall Balls 20/14# @ 10′/9′

2015-02-10

February 9th, 2015
by:

FTX CrossFit - Tuesday

Weightlifting

Back Squat (10 – 8 – 5 – 5 – 8 – 10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

  • 8 Ft. Squat Rx+ 145/105 Rx 95/65
  • 16 OTB Burpees
  • 24 Sit-ups

JustinDL

2015-02-09

February 8th, 2015
by:

FTX CrossFit - Monday

Weightlifting

Hang Clean (:20 On / 1:00 Off 50% – 60% – 70% – 80% – 85%)

Metcon

Elizabeth (Time)

21-15-9

  • Clean, 135# / 95#
  • Ring Dips

Note scaling and whether you did squat cleans or power cleans.

OHS

Week of February 9 through 14

February 8th, 2015
by:

Announcements

Weather

Please stay tuned to our website, FB page or Twitter Feed for possible weather related closure announcements.

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.
Squat Clinic - Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Rowing class – Wednesday at 5:30pm.

Health Challenge

We are starting our fifth week of our health challenge. We are tabulating scores to let you know where you all stand so far.

Honored Prairie / 7 Sons Farm

Next Monday, February 16th, is the last day to order for the Saturday, February 21st delivery. Order here.

Weekly WOD Summary

Monday – Hang Clean / Elizabeth.
Tuesday – Back Squat / 12:oo AMRAP – Ft. Squats, Burpees & Sit-ups.
Wednesday – Wt. Pull-ups / FGB Style – Burpees, Indian sit-ups, Box Jumps 20″/16, KBS & Wall Balls.
Thursday – Deadlift & Snatch (Most of you really need more work w/ the snatch. Don’t skip this because you hate the snatch. In that case – COME IN!).
Friday – Long Chipper AMRAP - Row, Singles, Sit-ups, Burpees, T2B, HSPU & Rope Climb.
Saturday – Push Press / WOD w/ Thrusters and Pull-ups :) – But, it’s not Fran.

OlyWarmup

OHS

WOD 2/7/2015

February 6th, 2015
by:

FTX CrossFit - Saturday

Open Gym (12:00pm – 1:30pm) is canceled for today. All other classes are unaffected.

Weightlifting

Shoulder Press (5 (50%) – 5 (60%) – 5 (70%) – 5 (80%) – 5+ (87.5%))

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

  • 30 Double-Unders
  • 15 Power Snatches, 75# / 55#

LanceG2O

WOD 2/6/2015

February 5th, 2015
by:

FTX CrossFit - Friday

Gymnastics

Muscle-ups (Practice)
(Keep Volume Low during practice, focus on skill of movement.)

- 2-3 Muscle-up Drills on the Low Rings with feet on Floor, alternate with a partner of similar height in big classes.
- Practice/Perform 5-8 full reps on the High Rings.

Metcon (Time)

5 Rounds For Time of:
Rx+: 3 Ring or 5 Bar M/U + 20 Wall Balls @ 30/20#
Rx: 5 C2B Pull-ups + 5 Ring Dips + 20 Wall Balls @ 20/14#
Scaled: 10 Pull-ups or Mod P/U + 20 Wall Balls @ 14/10#

(If you are new to CrossFit perform 10-15 Wall Balls per round, talk to the trainer.)

FTXCleaningCrew (2)

WOD 2/5/2015

February 4th, 2015
by:

FTX CrossFit - Thursday

Weightlifting

Deadlift (5 Sets of :20 ON / 1:00 OFF)
Perform @ 30 – 40 – 50 – 60 – 70% of 1RM
Switch weight during rest.

Metcon (AMRAP – Reps)

Death-by:
Front Squat + Pull-ups, 2x (THAT’S RIGHT 2x through)
Start over @ 1 rep as soon as you fail a round, count all total reps for score.

Rx+: 135/95 + Strict
Rx: 95/65# + Kipping
Scaled: 75/45# + Ring Row (heels on the line)

Recommendation: Scaled, do not use bands for today’s p/u as you will waste precious time getting in and out of the band.

WOD 2/4/2015

February 3rd, 2015
by:

FTX CrossFit - Wednesday

Weightlifting

Snatch (EMOTM)

EMOTM: Keep Adding weight

  • 3×3 High Pull from hang, REST 1:00 – 4 minutes
  • 3×3 Hang Above, REST 1:00 – 4 minutes
  • 3×3 Hang Below, REST 1:00 – 4 minutes
  • 3×3 From the Floor, REST 1:00 – 4 minutes
  • 3×2 From the Floor, REST 1:00 – 4 minutes
  • 3×1 From the Floor (Try to establish 1 RM) – 3 minutes

You may focus on the Power or Squat Snatch as you see fit. If you can not OHS with ease do NOT Squat Snatch.
[45 Snatches in 23:00]

Metcon (AMRAP – Reps)

6:00 AMRAP

  • 5 Bar-Facing Burpees
  • 10 Sit-ups
  • 15 Deadlifts 135/95#

WOD 02/03/2015

February 2nd, 2015
by:

FTX CrossFit - Tuesday

Weightlifting

Push Press (Short AMRAPs)
After warming up with a few low rep sets:
:30 ON / 1:30 OFF @ 50 – 60 – 70 – 80 of 1RM

Metcon (Time)

Pyramid Chipper, For Time 20:00 Cap

  • 50 D/U
  • 10 G2O
  • 20 Burpees
  • 30 C2B
  • 40 Goblet Squats
  • 30 T2B
  • 20 Burpees
  • 10 Thrusters
  • 50 D/U

Rx+ 85% BW G2O, 70/55# KB, 115/75# Thruster (Be smart. 85% BW G2O is no joke.)
Rx 60% BW G2O, Pull-ups, 55/35#, 95/65# Thruster
Scaled: 100 singles, lighter weights, banded Strict pull-ups, Hanging/lying leg raises
(Only use 1 BB, switch your weight out when you get to the Thrusters)

WOD 02/02/2015

February 1st, 2015
by:

FTX CrossFit - Monday

Weightlifting

Back Squat (5 – 5 – 3 – 3 – 2 – 1 – 1)
Don’t do this rep scheme if you haven’t been lifitng regularly and buidling up to it. Instead do 3-5 sets of 5-8 reps each.

Metcon (AMRAP – Reps)

FGB-style:

  • Wall Balls, 20/14#
  • Box Jumps, 24/20″
  • KBS, 55/35#
  • DB Thrusters, 30s/20s
  • Ball Slams, 30/20#

Scale as needed.
- 1:00 of each movement performing as many reps as possible.
- Rest 1:00 after each movement.
- Perform 3 rounds total.

roguesoftplyo

Week of February 2 through 7

February 1st, 2015
by:

Announcements

Weather

Please stay tuned to our website, FB page or Twitter Feed for possible weather related closure announcements.

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.
Gymnastics movements class – Monday 5:30pm – Improve your pull-ups, dips, HSPU, handstand walks, etc.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm

Health Challenge

We are starting our fourth week of our health challenge. You all are doing awesome. We keep seeing great stuff. Keep it up.

Weekly WOD Summary

Monday – Back Squat / FGB – Wall Balls, Box Jumps, KBS, DB Thrusters & Ball Slams.
Tuesday – Push Press / Chipper WOD w/ D/Us, G2O, Burpees, Pull-ups, Squats, etc.
Wednesday – Snatch / Short AMRAP Burpees, Sit-ups and Deadlifts.
Thursday – Deadlift / Death-by combo of Ft. Squats and Pull-ups.
Friday – Muscle-up skillwork / Med. long WOD w/ M/U or Pull-ups and Wall Balls.
Saturday – Shoulder Press / 14.1 Open WOD

Snow

2015-01-31

January 30th, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Deadlift (10 – 10 – 10 – 10 @ 65, 70, 75, 80%)
Straight Leg Deadlift (10 -10 – 10)

Metcon (Time)

3 Rds for time:

  • 15 KBS Rx+ 70/55# Rx 55/35#
  • 15 HR Push-ups
  • 15 Rx+ C2B Rx Pull-ups

2015-01-30

January 29th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Back Squat (10-10-10-10 @ 65,70,75,80%)

Metcon

Rest 4:00 between AMRAPs

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

  • 15 SDHP Rx+ 115/85# Rx 95/65#
  • Rx+ 5 Bar or Ring M/U Rx 15 Pull-ups

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

  • 250M Row
  • Rx+ 10 Alt. Wt. 1 legged squats 30/20#
  • Rx 20 Goblet Squats 70/55#

2015-01-29

January 28th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Clean and Jerk (7-7-3-3-3)

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps or step-ups, 20″ box
  • 95 pound Push press, 12 reps
  • 9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps or step-ups, 20″ box
  • 55 pound Push press, 12 reps
  • 9 Toes-to-bar

2015-01-28

January 27th, 2015
by:

FTX CrossFit - Wednesday

Metcon (AMRAP – Rounds and Reps)

45:00 AMRAP

  • 50 Jumping jacks (full touch)
  • 25 Sit-ups
  • 25 Leg Lifts
  • 10 Squats
  • 10 Lunges
  • 10 Frog Squats
  • 5 Push-ups
  • 5 Ring Dips
  • 5 HSPU
  • 5 Strict Pull-ups