Western Classic competition at CrossFit Ramsay. Coach David and Scott will be competing all day in 3 gruesome events that will test their absolute limit. Come cheer us. Below are the heat times for team CrossFit Pyro: Event 1: 10:31 Event 2: 12:20 Event 3: 15:50 2 more workouts Sunday, heat times will be posted…
Skills 10 minutes EMOM Evens: Max double unders Odds: Rest METCON 10 minutes AMRAP 15 kettlebell swings 20 wall balls
For time: 15 jerks 45 pull-ups 12 jerks 36 pull-ups 9 jerks 27 pull-ups Use the same load for the jerks that you used for the cleans on Tuesday’s WOD. Jerks can be done from the floor, jerk boxes or rack.
This coming Saturday and Sunday, CrossFit Ramsay is hosting the western classic competition. 2 of our own are representing in competing in the Rx division, Coach David and Scott. There will be 3 workouts on Saturday and 2 Sunday. If you have any time to spare this weekend, swing by to cheers us up. Heat…
15 minutes to establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set.
Strength Shoulder press 5-5-5-5-5 METCON 5 rounds for time: 5 weighted pistols 53/35 10 strict toes to bar
“Deck of Death” Hearts: burpees to 6 inch target Spades: sit ups Clubs: pull ups Spades: goblet squats 53/35 All faces are 10 (king, Queen, Jack), Aces are 11 Jokers: 100 double unders No time cap
Open Gym at 1500 until 1630. Come work on your skills, do some lifts or catch up on a WOD you missed this week.
Strength Muscle snatch 5-5-5-5 Overhead squat 8-8-8-8 METCON For time: 50 double unders 40 med ball cleans 20/14 30 box jumps over 30/24 20 turkish get ups alt 53/35 10 ring muscle ups
WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…
