Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardRun/Row/Bench (AMRAP - Rounds and Reps)EMOM for 21 min alternating between 200m Run 15 cal Row 10 Bench Press (185/115)
2019 01 14
Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardCrossFit Games Open 12.4 / 13.3 (AMRAP - Rounds and Reps)12 MIN AMRAP 150 Wall Balls, (20/14) - (10ft-9ft) 90 Double Unders 30 Muscle-upsKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#
2019 01 13
Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardTeam Thruster (Time)For Time Teams of 2 Complete 100 Thrusters (135/95) EMOM Style Alternate work / rest each minute until the team has reached 100 Thrusters. At the top of each minute 5 Burpees must be completed. Then you will perform as many Thrusters…
2019 01 11
Issaquah, Redmond, Sammamish - CrossFitView Public Whiteboard3min AB work/ rest (AMRAP - Reps)In 3 mins do: (50/40) Assault Bike Calories In Remaining Time Max Reps Toes to Bar Rest 3 mins -- then -- In 3 mins do: (50/40) Assault Bike Calories In Remaining Time Max Reps DB Power Snatch…
2019 01 10
Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardMuscle Up Skill WorkFalse Grip Hang Ring Row or Ring Pull Up Transitions Kneeling, Floor Kip If you are able to do a Ring MU let's try to get a few, work through this. 3 sets of 2 UNBROKEN 4 sets of 3 UNBROKEN…
2019 01 09
Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardRun - HS Walk - Climb (AMRAP - Rounds and Reps)15 Min AMRAP 250m Run 50ft Handstand Walk 1 Rope Climb
2019 01 08
Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardBack Squat - Pause 2 sec on First Rep (5-5-5-5 start @ 65%+/- add weight ea. set )Pause 2 sec in absolute bottom of the squat on the First Rep.Squat Acc. GHR - SBXJ - ABs (No Measure)4 Rounds NFT 12 Partener Glute Ham…
2019 01 07
Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardRX : DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT…
2019 01 06
Explosive Power -Sprints and Unilateral Stability
Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardTeam = Reps and Heavy (Time)5 Rounds 30 Alt. Box Jumps (24/20) - 10 Per Teammate 90 cal Assault Bike - Alt. Teammates Every 10 cal 30 1 Arm Alt. DB Snatch (70/55) - 10 Per TeammateTeams of 3
2019 01 04
Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardShoulder Press + Push PressStart at about 70% of your Shoulder Press. Every 1:30 for 4 rounds. 5 Shoulder Press - add weight each Round working up to a 5RM Immediately Into: Every 1:30 for 4 Rounds 3 Push Press - add weight each…
2019 01 03