NEW FALL SCHEDULE starts Monday, September 28th. Check it out on Facebook or posted at the gym.
Hook and Ladder CrossFit – CrossFit
A: (No Measure)
20 Cal Row
10 KB Swings
B: (No Measure)
2 rounds with PVC:
10 Hip Thrusters
Tempo Push-Ups/Ring Rows
A: Gymnastics Progression (No Measure)
6 reps of each until failure. At failure, go to previous movement and complete 4 sets of 6 reps.
Push-ups, Russians, Archers, Double Wide, Waist, Diamond, One-Arm, One-Arm One-Leg.
Jumping Negative, Dips, Russians, Bar, Bulgarians, Archers.
Handstand Push-Up Progression
Pike, Wall, Negative, Ring, Bulgarian, Free Standing, Negative Free Standing.
Goal: To complete 10 reps of EVERYTHING.
B: 3-Point Warm-Up with Bar (No Measure)
(Solos: 8min AMRAP. 10 reps each)
Metcon (AMRAP – Reps)
Devotion Games 2015 Event 1:
Speed Snatch Ladder
10 minute AMRAP:
20 Snatches (75/55 | 75/35)
20 Snatches (95/65 | 85/45)
20 Snatches (115/75 | 95/55)
20 Snatches (125/85 | 115/65)
As many reps at 135/95Rx or 125/75 with time left over.