Crossfit 267

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CrossFit 267 WOD | 12/15/17

Warmup Strength Strict Press 5x10 at medium weight WOD "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any...

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CrossFit 267 WOD | 12/7/17

Reminder: Holiday Party is THIS Saturday! No Olympic Lifting Class this Thursday or Saturday! No Class Saturday January 9th! Warmup 400 m Run 3 Rds 10 Pushups 10 Squats 10 Jumping Jacks Strength Build to WOD weight Power Clean + S2OH + Back Squat WOD β€œPearl Harbor 12.7.41” Pearl Harbor 12.7.4 is dedicated to the memory of the 2,204...

CrossFit 267 WOD | 12/8/17

Reminder: Holiday Party is THIS Saturday! No Olympic Lifting Class this Thursday or Saturday! No Class Saturday January 9th! Warmup 400 m Run/ 500 m Row/ 800 m Bike 3 Rds 10 Sansom Lunges 10 Situps 10 Thrusters Strength 3x10 Back Squats @ 60% then 3x5 Pause Back Squats @ 60% WOD 600 m run 50 Deadlifts (155/115) 40 goblet...

CrossFit 267 WOD | 12/5/17

Warmup 400 m Run 3 rds 10 Air Squats 10 Second Isometric Lunge (each side) 10 Banded Pull Aparts 10 PVC pass Throughs Strength 9 Minute EMOM 1 Power Snatch + 1 OHS in the hole + 1 Hang Snatch WOD 4 Minute AMRAP 25 C2B pullups Max Effort Burpees 3 Minute Rest 3 Minute AMRAP 20 Box Jumps (24/20) Max Effort...

CrossFit 267 WOD | 12/4/17

Warmup 3 Rds 10 Good Mornings 10 Straight Leg Deadlifts 5 Broad Jumps Strength 3 x 3 Coan Deadlift Week 8 Score Type:: Total Weight Description: (95%) x 2 reps then (70%) 3 sets x 3 reps (120 sec rest b/w sets) Notes: Use Desired 1 Rep for % WOD Karen and Annie's Night Out Score Type:: Total Time Description: 50-40-30-20-10 Wall Ball's...

CrossFit 267 WOD | 12/1/17

First Friday! Warmup 400 M Run 3 Rds 5 Broad Jumps 10 Explosive Pulls 10 Good Mornings Strength Deadlift (90%) x 2 reps (75%) 3 sets x 3 reps (120 sec rest b/w sets) WOD Open 13.2 10 Minute AMRAP 5 S2OH (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) You must use the same weight for S2OH and Deadlifts!    ...

CrossFit 267 WOD | 11/ 30/17

Warm-up 400 m Run Barbell Warmup Strength 9 Minute AMRAP 1 Clean Deadlift + 1 Hang Power Clean + 1 Pause Front Squat WOD 5 Minute AMRAP 6 Power Cleans (185/135) 3 Muscle Ups* 2 Minute Rest 5 Minute AMRAP 3 Hang Power Cleans (185/135) 3 Strict HSPU *Scale to C2B...