CrossFit Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts 155/100 12 Push-ups 15 Box jumps 24/20 Rest 10 minutes Core Strength Parallettes L-sit 3 x max Hanging L-sit 3 x max Plank hold 1 x max
Strength E2M12M 1 snatch high pull, 1 power snatch, 1 overhead squat METCON For time: 21-15-9 Overhead lunges 95/75 Toes to bar Hip extension
“Kalsu” For time: 100 thrusters 135/95 Every minute on the minute, perform 5 burpees. (yes, you start with the burpees) James Robert “Bob” Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-round draft pick by the Buffalo Bills of the American Football League in…
No classes Run or Row 5000m, easy pace. Back at it Sunday at 1000 and 1100.
CrossFit Striking 3 rds for reps 1 min ground and pound (10 hits = 1 rep) 1 min focus mitts (1,2/ 1,2,3 = 1 rep) 1 min double unders 1 min rest then “Quick Sand” 12 min AMRAP 4 sand bag drag crawls 100/70 8 sand bag cleans alt shoulders 100/70 12 sand bag alt…
METCON For time: “Salty thirty” 30 ring muscle ups Rest 3 minutes 30 body weight power cleans Rest 3 minutes 30 body weight bench press Rest 3 minutes 30 box jumps 30 inches
Strength Thrusters 3-3-3-3-3-3 Skills 1 round: Lower from a handstand to your feet as slowly as possible, 20 reps Lower from a pull-up to a hang as slowly as possible, 16 reps
Time to get some new fancy apparel. For the next 2 weeks, we’ll take orders for new Pyro T-shirts, Hoodies and baseball 3/4 sleeve Ts. All american apparel (same fit as the rogue Ts and hoodies). The more we order, the cheaper they will be. More details when you come in. METCON CrossFit Open 14.1…
CrossFit Pyro had a blast competing this weekend at the western classic. Awesome work Scott. 12 minute EMOM Evens: 1 peg board accent Odds: 10 GHD sit ups METCON For time: 21-15-9 Deadlift 275/205 Strict ring dips
The Western Classic continues tomorrow. Pyro is on starting at 1000. Strength Snatch balance 5-4-3-2-1-1 METCON On a 8 minute running clock, perform 1 minute of each movement: Squats Push ups 20 inch box jumps (men and women) Row for calories Inverted burpees Wall balls Burpees Double unders
