Month: August 2017

Monday 8/28/17 – 9/2/17

Monday 8/28/17 Bench Press 5-5-3-3-3-1-1-1-1 then, For time: 100m KB Carry 10 Russian KBS 100m Run 200m KB Carry 20 Russian KBS 200m Run 300m KB Carry 30 Russian KBS 300m Run Men: 53lbs ¬†Women: 35lbs 18min Time Cap *KB must be carries at chest or higher*   Tuesday 8/29/17 Thruster 2-2-2-2-2 then, 4 RFT […]

Monday 8/21/17 – Sunday 8/27/17

Monday 8/21/17 Weighted Pull Up 3-3-3-3-3 then, 7min AMRAP 40 DUs 7 OHS 135/95lbs -rest 3min- 7min AMRAP 40 DUs 7 Dead Lifts 135/95lbs   Tuesday 8/22/17 Snatch Grip Dead Lift 3-3-3-3-3 then, 3 Rounds for max reps 1min hip extensions 1min wall facing shoulder taps 1min box jump 24/20″ 1min burpees 1min rest   […]

Monday 8/14/17 – Sunday 8/20/17

Battle of the Sexes! At Swamp Rabbit CrossFit Monday 8/14/17 Bench Press 8-8-8 then, For time: 10 Thrusters 115/75lbs 2 Rope Climbs 20 Lateral Box Jump overs 24/20″ 2 Rope Climbs 30 Thrusters 115/75lbs 2 Rope Climbs 60 DUs   Tuesday 8/15/17 Squat Snatch 1-1-1-1-1 then, For time: 7-5-3-1-3-5-7 Power Snatch 135/95lbs HSPUs Pull Ups […]

Monday 8/7/17 – Sunday 8/13/17

BATTLE OF THE SEXES! AUGUST 19TH! SIGN UP TODAY!   Monday 8/7/17 10min EMOM 3 Dead Lifts *Score is heaviest triple then, 4 Rounds for time: 25 Sit Ups 3 Rope Climbs 400m Run Rx+ = Legless & GHD Sit ups   *Extra Credit* 30 MUs for time – To be performed after class – […]