171220
WOD 15:00 AMRAP 15 Burpee Box Jumps (24/20″) 10 Deadlifts (245/165#) Skill/Strength 2 Rounds, for quality: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35#) 30 Abmat Sit-Ups 40 Banded Good Mornings...
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WOD Tabata Pushups Rest 1:00 Tabata L-sit Rest 1:00 Tabata Ring Rows Rest 1:00 Tabata Handstand Hold Rest 1:00 Tabata Row *Score is total calories on rower Winter Break Travel WOD Series 8:00 AMRAP: 16...
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Skill/Strength 10:00 EMOM: 1 Snatch Pull + 1 Snatch *Add weight each round, if technique allows WOD 3 RFT: 10 Front Squats (185/135#) 20 Chest to Bar Pull-Ups 50 Double Unders Winter Break Travel WOD...
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WOD 12 Days of Christmas: 1 Deadlift (275/185#) 2 Muscle Ups (bar or ring) 3 DB Thrusters (35/20#) 4 Pistols (each leg, alternating) 5 KBS (70/53#) 6 Burpees 7 Pull Ups 8 Front rack DB Lunges, total...
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CrossFit 460 is Closed! Winter Break Travel WOD Series *Spend time with family. Even better, get your family to workout with you, then it’s a win win! You get to workout, and spend time bonding with...
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171225
CrossFit 460 is Closed!! Happy Holidays!!! Winter Break Travel WOD Series *Spend time with family. Even better, get your family to workout with you, then it’s a win win! You get to workout, and spend...
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CrossFit 460 is Closed!! Winter Break Travel WOD Series 3 Rounds: 50 Bicycle crunches (total) 40 Superman Pushups 30 Pistols (total) 20 Burpees 10 Star Jumps or Strict Pullups Rest 3:00 Cooldown 2:00...
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OPEN GYM ONLY 8:30am to 12:30pm AND 4:30pm to 6:30pm Skill/Strength 10:00 to build to a heavy 3RM Hang Power Snatch WOD 15:00 AMRAP 15 Power Snatches (75/55#) 30 Double Unders 15 Wallballs (20/14#) 30...
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OPEN GYM ONLY 8:30am to 12:30pm AND 4:30pm to 6:30pm Skill/Strength 3 RNFT: 10-14 DB Bench Press 8-12 Strict Pullups *Use bands for pullups if needed WOD 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike...
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OPEN GYM ONLY 8:30am to 12:30pm AND 4:30pm to 6:30pm Skill/Strength 3 Rounds: 10 Reps of 1-second Pause Back Squats Rest 2:00 after each round *Pause for 1 second in the bottom *All sets should be done...
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OPEN GYM ONLY 8:30am to 12:30pm WOD For Time: 100 Double Unders 60 Calorie Row 50 Pistols, total 40 Toes To Bar 30 Box Jumps (24/20#) 20 Chest To Bar Pullups 10 Strict Handstand Pushups Winter Break...
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180101
Happy New Year! CrossFit 460 is Closed. Our normal schedule resumes tomorrow, January 2nd!!
View ArticleJanuary 2018 Newsletter
Happy New Year!! We are looking forward to helping you with your fitness goals for 2018! Upcoming Schedule Changes Jan 21st – Gymnastics & Mobility – Cancelled Jan 22nd & 24th – CrossFit Kids –...
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Skill/Strength 3 Rounds: 5 Back Squats *Sets should be at 60%, 70% and 80% of 1RM BS Rest 2:30-3:00 between sets WOD Each for time: 600m Row, Rest 3:00+ 500m Row, Rest 2:30+ 400m Row, Rest 2:00+ 300m...
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WOD “The Lyon” 5 RFT: 7 Squat Cleans (165/110#) 7 Shoulder to Overhead (165/110#) 7 Burpee Chest-to-Bar Pull-ups Rest 2:00 *Ideally use a pullup bar that is 6 inches above your finger tips *Score will...
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Skill/Strength 3 RNFT: 5 Bench Press *Rd 1 @60%, Rd 2 @70%, Rd 3 @80% *Rest 3 minutes between sets WOD 13:00 AMRAP: 5 Handstand Pushups 10 Toes To Bar 15 Box Jumps (24/20″) Winter Break Travel WOD...
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Skill/Strength 12:00 to build to a heavy set of 3 on Deadlift WOD 15:00 AMRAP 60 Double Unders 30 Wallballs (20/14#) 15 Deadlifts (225/155#) Winter Break Travel WOD Series 10 Rounds for time: 5 Pullups...
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WOD “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Winter Break Travel WOD Series 0:20 On, 0:20 off, alternating for 18 rounds: Rd 1: Pushups Rd 2: Jumping Lunges *Elevate pushups...
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Skill/Strength 12:00 EMOM, alternating: Odd minutes: 3 Front Squats Even Minutes: 6 Back Squats *~55% of 1RM FS, for both movements WOD 12:00 AMRAP: 6 Lateral Burpees over DB/KB/BB 9 DB/KB Thrusters 12...
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