1) Power Snatch
3 x 3 reps ascending
2) 2 rounds for time:
Row 1,000m
100 double unders
15 clean & jerks (135/95lb) (power
or full)
Endurance WOD:
Bike 30 miles Read more »
1) Bench Press
3 x 1 reps across
2) 10 rounds:
100m sprint
5 power snatch (95/65lbs)
3) 2 rounds not for time:
10 ring dips
10 strict pull ups
Endurance WOD:
3 (200 + 300 + 400) rest the time it takes to do each interval Read more »
1) 3 rounds not for time:
3 muscle ups or rope climb
variation
5 pistols each leg
2) 2 rounds not for time:
200m sled pull
15 V-ups
3) 6 sets:
100m sprint
rest 90s
Endurance WOD:
swim - 500m with shirt on for drag Read more »
1) Snatch
3 x 1 reps
2) Clean Pulls
3 x 5 reps (100%+ 1RM)
3) Run 400m
30 push ups
30 toes to bar
30 push ups
Run 400m
4) Accumulate 60s of L sit
Endurance WOD:
run 1 mile
Bike 10 miles
run 1 mile (time trial) Read more »
1) Back Squat
3 x 2 reps across
2) Complete for time:
21 - 15 - 9 (95/65lbs)
overhead squat
Kettlebell swings (24/16kg)
Compare to March 31 and April 21
3) 400m carry (35/25lb plate)
Clamp the top of the plates with fingers. Read more »
There will be NO 10am class today. Open Gym hours are from 8am-11am.
1) Power Clean & Power Jerk
3 x 3 reps
2) 3 rounds:
Run 400m
15 push ups
15 KB swings (24/16kg)
Endurance WOD:
15 mile bike with a 1.5 mile run Read more »
1) Deadlift
3 x 3 reps across (5 - 10lb
heavier than...)
2) 7 min AMRAP
10 x hang cleans (95/65lbs)
10 x lunges w/ bar in front rack
20 x deadlifts(95/65 lbs) Read more »
Our next 2 week "On- Ramp" beginners program begins Monday, May 19th at 5:30pm. For more information send us an email to info@crossfit28.com.
Our High School Athlete Program begins Monday, June 2nd! Email us at info@crossfit28.com for more info or to sign up.
Join us on Saturday, May 24th at 9am for WOD for Warriors "21 Guns" Memorial Day WOD. Read more »
1) Press
3 x 3 reps ascending
2) 2 rounds:
1 min max wall balls (20/14lb)
1 min max toes to bar
1 min max power snatch (75/55lb)
1 min rest
Transition to the next movement at
50 sec into the minute (10 sec
transition time).
3) 2 rounds not for time:
10 ring dips
Read more »