CrossFit Tri-County

12.31.16

Saturday With a Partner 25 Min AMRAP 20 Burpee Box Jumps- 24”/ 20″ 40 KB Swings- 53/ 35 60 Double Unders *1 Partner works while resting partner holds KB. Partners cannot work if KB is on the ground

Read More »

12.30.16

Strength Thruster (From Rack) 3, 3, 3, 3; Rest 2 Min WOD “Karen” For Time 150 Wall Balls- 20lb/ 14lb to 10ft *Compare to 8/11/15

Read More »

12.29.16

Strength Power Clean 1.1; Rest 10 Sec/ Rest 2 Min x 4 WOD 12 Min AMRAP 5 Power Clean- 155lb/ 105lb 15 Sit Ups 30 Double Unders

Read More »

12.28.16

Strength EMOM x 10 Min Min 1- AMRAP Strict HSPU in 30 Sec or HS Hold Min 2- 5-6 Supinated Grip Pull Ups WOD 3 Rounds For Time 20 Pull Ups 20 HR Push Ups 20 No Push Up Burpee Box Jump- 24″/ 20″

Read More »

12.27.16

Strength Squat Clean 1.1; Rest 10 Sec/ Rest 2 Min x 4 WOD For Reps EMOM x 12 Min Min 1- 30 Sec American KB Swings- 70/ 53 Min 2- 30 Sec Burpees

Read More »

12.24.16

Happy Birthday Jilly!! The Big 30 woop woop!! Wod Strong Beautiful Nails Teams Of 2 3 Rounds for time 30 Box jumps 30,24 30 Push Jerks 115/80 30 C2B 30 Cal Row 30 Front Squats 115/80 30 Double unders each every 5 min 4 rope climbs

Read More »

12.23.16

Wod: Complete for time 600m run 15 T2b 10 Burpees 400m run 15 T2b 10 Burpees 300m run 15 T2b 10 Burpees 200m run 15 T2b 10 Burpees

Read More »

12.22.16

Wod: Amrap 3 3 Power Cleans 135/95 3 Front Squats 3 Push Jerks Rest 3 Min Amrap 3 3 Power Cleans 155/105 3 Front Squats 3 Push Jerks Rest 3 Min Amrap 3 3 Power Cleans 185/135 3 Front Squats 3 Push Jeks

Read More »

12.21.16

Skill: Double under work flight sim 5-10-15-20-25-30-35 back down Wod: Amrap 10 10 Sumo Deadlifts High Pulls 95/75 10 Box Jump Overs 24/20 40 Double unders

Read More »

12.20.16

Strength: weighted pull ups 2-2-2-2 WOD: 3 Rounds for time 27/21 Cal Row 21 Bench Press 115/80 15 Weighted Sit ups 20/14 med ball 9 Strict pull ups

Read More »