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CFG Open WOD 18.1 20:00 AMRAP: 8 Toes To Bar 10 Dumbbell Hang Clean & Jerks (50/35#) 14/12 Calorie Row* Scaled Version: 20:00 AMRAP: 8 Toes To Bar 10 Dumbbell Hang Clean & Jerks (35#/50#) 14/12...
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WOD MSD High School Memorial WOD With a Partner, 30:00 AMRAP: 200m Run 14 Pull-ups 18 Push-ups 17 Air Squats *Both partners run together, and split reps any way “Even though we’ve never met, we are on...
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WOD In 3:00: 42 Wallballs (20/14#) 21 Chest to Bar Pull-ups AMRAP Double Unders Rest 3:00 In 3:00: 36 Wallballs (20/14) 18 CTB Pullups AMRAP Double Unders Rest 3:00 In 3:00: 30 Wallballs (20/14) 15 CTB...
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Skill/Strength 10:00 to build to a heavy 3 Rep Deadlift WOD 10:00 AMRAP: 3 Burpee Box Jump Overs (24/20″) 3 Deadlifts (225/155#) 6 Burpee Box Jump Overs 6 Deadlifts 9 Burpee Box Jump Overs 9 Deadlifts...
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Skill/Strength 7:00 EMOM: 1 Snatch Balance + 3 OHS *Starting with a light weight and building in weight yet staying light enough that technique is solid WOD 15:00 AMRAP, Alt. movements with a partner:...
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WOD 20:00 EMOM, alternating: Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand...
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CFG Workout 18.2 & 18.2A For Time: 1-2-3-4-5-6-7-8-9-10: Dumbbell Squats (50/35#) Bar-Facing Burpees Immediately into: 1 Rep Max Clean *12:00 Cap *Use 18.0 Burpee standards for RX *Scaled use...
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WOD In Teams of 2 or more at each station, for max reps: 4:00 AMRAP, 2:00 Rest/Transition: 1: Rope Sled Pull (empty sled) 2: Prowler Push (empty sled) 3: DBall over shoulder or AMRAP Slam Ball 4:...
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Skill/Strength Every 3:00, for 3 rounds: 3 Front Squats + 6 Back Squats *Start at ~75% of 1 RM FS and build to a heavy complex for the day WOD 14:00 AMRAP: 12 Front Rack Step Back Lunges (total,...
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WOD 4:00 AMRAP: 10 Power Snatches (75/55#) 4 Bar Muscle Ups Rest 4:00 4:00 AMRAP: 10 Squat Snatches (95/65#) 4 Ring Muscle Ups Rest 4:00 4:00 AMRAP: 10 OHS (115/75#) 4 Bar Muscle Ups
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Skill/Strength HSPU and various HSPU modifications WOD Teams of 3 25:00 AMRAP: 20/15 Calorie Row or 18/15 Bike 7 Box Jumps (24/20″) 7 Handstand Pushups In this team of 3 workout, athletes will try to...
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WOD 20:00 AMRAP: In partner pairs, Bike or Row for calories (conversational pace) *Change partners every 0:30 *At the 4:00, 8:00, 12:00, and 16:00 both partners complete 15 Sit-ups and 30 Double Unders
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WOD CFG Open 18.3 2 RFT: 100 DU 20 OHS (115/80#) 100 DU 12 Ring MU 100 DU 20 DB Snatches (50/35#) 100 DU 12 Bar MU *14:00 Cap *Scaled 2RFT: 100 Single Unders 20 OHS (45/35#) 100 SU 12 Pull-ups 100 SU...
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WOD 25:00 AMRAP, in teams of 3: 100/75 Calories on Rower or Bike 75 Deadlifts (135/95#) 50 Bar Facing Burpees 100/75 Calories 75 Front Squats 50 Bar Facing Burpees 100/75 Calories 75 Power Cleans 50...
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We will be making the call on our early morning classes by 4:30am tomorrow morning. Please be safe as road conditions in your particular part of town my differ than those at the box!
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We’ll be running a normal schedule, please be careful as you head to the box. Skill/Strength 8:00 EMOM: 6 DB Thrusters *Working with a weight that we can do UB for 6 reps each time *Getting comfortable...
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Skill/Strength 14:00 EMOM: Odd: 5 Shoulder to OH + 5 Deadlifts (115/75#) Even: 15 Box Jumps (24/20″) WOD Open WOD 15.4(ish) 7:00 AMRAP: 3 HSPU + 3 Cleans (185/125#) 6 HSPU + 3 Cleans 9 HSPU + 3 Cleans...
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Skill/Strength 12:00 EMOM: 1 Snatch Min 1-3: 70, 75, 80% Min 4-6: 75, 80, 85 Min 7-9: 80, 85, 90 Min 10-12: REST, 95+, 95+ WOD 15:00 AMRAP: With a partner, 15/12 Cal Bike or Row 10 KBS (53/35#) *One...
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Skill/Strength 6:00 AMRAP: Turkish Getups *Light weight! *Alternating arms every rep WOD 20:00 EMOM: Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that...
View ArticleMarch 2018 Newsletter
CrossFit 460 Gives Back All of us at CrossFit 460 want to personally thank our community for their generosity in donating to the fundraiser campaign created by Coach Kevin in support of the Women’s...
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