Better Sam

Gymnastics

AMRAP in 20 Minutes:
2 Eccentric Chin-Ups, 15 seconds
2 Bar Dips

6+2.

@CFV
“Buns & Triceps Of Steel”
3 Rounds For Time:
10 Russian Kettlebell Swings, 24kg
1 Dip
15 Russian Kettlebell Swings
2 Dips
25 Russian Kettlebell Swings
3 Dips
32:52.

@Home
15 Minutes Yoga
Hip CARs, 5 each direction, each leg
20 Minutes Meditation

@CFV
45 Minutes Hip & Big Toe Mobilty with Noelle and Michele

@Home
15 Minutes Yoga
Hip CARs, 5 each direction, each leg
20 Minutes Meditation

@CFV
“Buns & Lats Of Steel”
3 Rounds For Time:
10 Russian Kettlebell Swings, 20kg
1 Eccentric Chin-Up, 10-Second
15 Russian Kettlebell Swings
2 Eccentric Chin-Ups, 10-Second
25 Russian Kettlebell Swings
3 Eccentric Chin-Ups, 10-Second
20:22.

@Kula
90 Minutes Yoga

CrossFit Level 2
Strength
5×10 Dumbbell Shoulder Press
Superset 5×10 Strict C2B Pull-Ups

30, 30, 25, 25, 25#. Vertical Ring Rows.

Metcon
Tabata Assault Bike
47 cals.

CrossFit Levels 1 & 2

Social Sunday: ‘2017!’
For Time, As A Team of 3:
2017 lbs Back Squat, each athlete
2017 lbs Deadlift, each athlete
2017 ft Wall Ball, 20/14#
2017 inches Box Jump
2017 m Row

One athlete works at a time. Back Squat and Deadlift may be partitioned. Team must complete each station before proceeding to the next.

22:03 with Maibritt, Gareth, and Joel! Subbed 32kg russian KBS for back squats; step-ups for box jumps

CrossFit Level 2

Metcon: ‘It’s The Final Countdown’

For Time —
2016m Row
5-4-3-2-1 Reps:
Deadlift, 115/85#
Burpee-Over-Bar
Thrusters, 115/85#
Chest-To-Bar Pull-Up
Hang Power Clean, 115/85#
Burpee-Over-Bar
Front Squat, 115/85#

20:01.

The 12 Days of CrossFitmas
1 Hill Sprint 1:00 Plank Hold, alternating between forearm and side planks as necessary
2 Hollow Rocks
3 Air Squats
4 V-Ups
5 Push-Ups
6 Lunges
7 Sit-Ups
8 1-Legged Good Mornings, alternating
9 Burpees
10 Leg Circles
11 Bench Dips
12 Bicycle Crunches

30:25. 

Vacation WOD at CrossFit Hammersmith

Warm Up / Skill
Kipping TTB Practice
3 sets of 6-8

WOD

AMRAP in 16 Minutes:
3 Man makers 15/10
6 DB Push Press 15/10
12 Burpee on to plate

6+10.

Solo Gym Workout

Warm-Up
30 calorie Assault Bike

Snatch Test
For Time:
100 KB Snatches, 16kg
4:40

Cool Down
30 calorie Assault Bike

Assault Bike Sprints
Max Calories in 1:00
22. Weak legs!