170318
WOD “Tom and Bill” For time, with a Partner: 42-30-18 KBS (53/35#) Box Jumps (24/20″) V-Ups Pull-ups Goblet Squats (53/35#) Burpees *Only one person working at a time *25:00 Cap
View Article170320
WOD 5 RNFT: 10-15 Thrusters (115/75#) 60 DU or 1:00 of DU skill work Ring MU Skill work: A. 1-5 Ring MU B. 3-6 Ring PU or Jumping MU or Transitions C. 4-8 Pullups or Negatives D. 10 Ring Rows...
View Article170321
Skill/Strength 4 RNFT: Strict Press 10-8-6-4 *Add weight each round *From the racks *After each set perform 14 Single Leg KB RDL (7L/7R) *16:00 Cap WOD 7:00 AMRAP: 6 Power Cleans (135/95#) 8 Bar-Facing...
View Article170322
Skill/Strength 10:00 EMOM, alternating: Odd: 8-12 TTB Even: 8-12 Pistols WOD 5:00 AMRAP: 3 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups Max Double Unders in remaining time Rest 5:00 5:00 AMRAP: 3...
View Article170323
WOD 4 Rounds NFT: 10 Ring Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull-Aparts 20 Hollow Rocks 80′ Burpee Broad Jump *Rest as needed between rounds *25:00...
View Article170324
WOD CFG Open WOD 17.5 10 Rounds For Time: 9 Thrusters (95/65#) 35 Double Unders *40:00 Cap
View Article170325
WOD With a running clock: At the 0:00: 1 Mile Run At the 20:00: 10:00 AMRAP: 10 Alternating DB Snatches (50/35) 10 Burpees *Every minute on the minute: Perform 1 Bar Muscle-Up
View Article170327
WOD In Teams of 2 25:00 AMRAP: 400m Run 50 KBS (53/35#) 20 Strict Pullups *Must run together *Split reps evenly *One person working at a time
View Article170328
WOD 5 RNFT: 6 Goblet KB Bulgarian Split Squats (per leg) 8 DB Bicep Curls (per arm) 10 DB Bench Press 20 Banded Pull Aparts 200m Row *Perform 3 Burpees prior to beginning each exercise *25:00 Cap
View Article170329
WOD Every 3:00 for 5 Rounds: 7 Power Cleans (135/95#) 14 WBS (20/14#) 21 Situps *Score is slowest and fastest rounds
View Article170330
WOD 25:00 AMRAP: 6 Bottoms Up KB Press (per arm) 12 Box Jumps (24/20″) 6 Single Leg RDL + Single Arm Bent over Row (per leg) 18/15 Calorie Row 12 Warrior Squats (total) 80′ Farmers Carry (Use KB or...
View Article170331
Skill/Strength 5 RNFT: 6-8-10-8-6 Back Squat *Use same weight across all rounds *Rest 1:00, then perform one of the following options: A. 5+ Strict L-Pullups B. 5+ Strict Pullups C. 5+ Negatives D. 10...
View Article170401
WOD For time: 50-40-30-20-10 Plate Ground to Overhead (25/15#) Mountain Climbers Goblet Squats with Plate Flutter Kicks *Complete a 400m Run with Plate after each round *25:00 Cap
View ArticleApril 2017 Newsletter
2017 Intramural Games Recap Congratulations to all of the CrossFit 460 athletes that participated in the 2017 Intramural Games! Everyone did an outstanding job and it was amazing to see your efforts...
View Article170403
Skill/Strength 6 RNFT: Front Squat 10-8-6-4-4-3 *Add weight each round *After each round perform one of the following Handstand Pushup Skill Work: A. 5+ Strict HSPU + 0:30 HS Hold B. 5+ Strict HSPU w/...
View Article170404
WOD For Time: 50 Medicine-Ball Cleans (20/14#) 25 Push Jerks (155/105) 50 Medicine-Ball Cleans (20/14#) *15:00 Cap Skill/Strength 5:00 AMRAP Strict Pull-ups
View Article170405
WOD 5 Rounds For Time: 400m Run 15 Box Jumps (24/20″) 15 Deadlifts (185/125#) *25:00 Cap Cashout 3:00 Seated Straddle Stretch
View Article170406
Skill/Strength 4 RNFT: 7 KB Box Step Ups (53/35# to 20″, each leg) 7 Strict Chin-ups 7 Bench Press (135/95#) 7 DB/KB Bent Over Rows (each arm) WOD For time: 100 Calorie Row *Complete at any point...
View Article170407
WOD For Time: 21 Clusters (115/75#) 42 Sit Ups 15 Clusters (115/75#) 30 Sit Ups 9 Clusters (115/75#) 18 Sit Ups *16:00 Cap Skill/Strength 5:00 AMRAP: Rope Climbs to 15′
View Article170408
WOD 100 Double Unders 45 Wall Ball Shots (20/14#) 30 Toes To Bar 15 Power Snatches (95/65#) 100 Double Unders 30 Wall Ball Shots 20 Toes To Bar 10 Power Snatches 100 Double Unders 15 Wall Ball Shots 10...
View Article