Happy Birthday Mom!! Per your request, here's a tabata workout ? Metcon: 8 Rounds of each movement tabata style, 20 seconds on 10 seconds off -Hang Squat Clean (78/115) -Push-ups -Power Snatch (78/115) -Toes to Bar -Shoulder to Overhead (78/115) -OAA Dumbbell Snatch (55/70) *Score is total reps*...
Read MoreStrength: 5 Sets of: Barbell Complex 1 Squat Snatch 2 Overhead Squats 1 Hang Squat Snatch *Work up to a heavy weight that you can complete this complex with, you may increase weight across the 5 sets* Metcon: 4 Rounds 15 Back Squats (93/135) 50 Double-Unders 4 Rope Climbs *12 minute cut-off*...
Read MoreMetcon: AMRAP X 20 minutes 10 Chest to Bar Pull-ups 20 Deadlifts (123/185) 30 Air Squats *At least 5 Rounds to Rx*...
Read MoreStrength: EMOTM X 10 minutes Odd- 16 Pistols Even- 6 Front Rack Lunges Metcon: 10 minute ladder 5 Wallballs (14/20 @ 9/10ft) 5 Burpees *Through 25 burpees to Rx*...
Read MoreMetcon: 21-15-9 Kettlebell Swings (55/70) Handstand Push-ups 21-15-9 Overhead Squats (93/135) Toes to Bar 21-15-9 Clean and Jerks (93/135) Box Jumps (24/30) *30 minute cut-off*...
Read MoreStrength: 5 X 5 Front Squats Metcon: "Open 14.1" AMRAP X 10 minutes 30 Double-Unders 15 Power Snatch (53/75) *No minimum to Rx, just get as many rounds and reps as possible in the 10 minutes*...
Read MoreHappy New Years Eve! Remember we will be closed for the weekend so this is your last chance to get a workout in! -Start with 100 Double-Unders- 5 Rounds 10 Deadlifts (173/255) 20 Toes to Bar 100m Farmers Carry (35's/55's) -End with 100 Double-Unders-...
Read MoreStrength: 4 sets of: 8 Unbroken Thrusters Max Wallballs *Go as heavy as you can on the thrusters and as high and as heavy as you can for the wallballs. Rest as needed between sets* Metcon: 30 Hang Cleans (63/95) 40 Sit-ups 50 Dumbbell Step-ups (25/45 @ 20/24) 40 Sit-ups 30 Hang Cleans (63/95) *10 minute...
Read MoreMetcon: 4 Rounds 6 Jerks (123/185) 12 Strict Pull-ups 18 OAA Dumbbell Snatch (55/70) 24 Pistols *25 minute cut-off*...
Read MoreCrossfit 350 will be closed this Friday the 1st, Saturday the 2nd, and maybe Sunday the 3rd. We will let you know about Sunday, it depends on how far we get with everything. So get your fill in this week! Sorry for any inconvenience. ...
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