CrossFit Tri-County

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8.23.19

3 Rounds with a Partner: 250 Meter Row 500 Meter Row 750 Meter Row Each athlete does each interval. Rest while your partner work

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8.22.19

Bench Press: Build to a heavy 3   Tabata: Strict Pull-ups Ab Mat sit ups Push-ups GHD Hip Ext Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

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8.21.19

For Time: 50/35 Calorie Row 3 Rounds of “Kelly” (20/14) 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs*

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8.19.19

Alternating On the Minute x 16 (8 Rounds): Odd Minutes: 15/12 Calorie Bike Even Minutes: “X” Power Cleans Rounds 1-2: 5 Power Cleans Rounds 3-4: 4 Power Cleans Rounds 5-6: 3 Power Cleans Rounds 7-8: 2 Power Cleans *Increase weight every 2 rounds*

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8.15.19

Complete as many rounds as possible in 20 minutes of: 50′ Handstand Walk (in 25′ increments) 15 Toes to Bar 50′ Walking Lunge – DBs held in front rack (50s/35s) Scoring: Rounds + Reps

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8.13.19

Build to a Heavy Complex 1 Power Snatch 1 Overhead Squat 1 Squat Snatch For Time: 21 Box Jumps (24/20) 21 Power Snatches (115/85) 15 Box Jumps 15 Overhead Squats (115/85) 9 Box Jumps 9 Squat Snatches (115/85)

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8.12.19

Back Squat (30X1 tempo) 10-8-6-4-2 Loading Guidelines:  10 reps @ 60-65% 8 reps @ 70-75% 6 reps @ 80-85% 4 reps @ 85-90% 2 reps @ 90-95% Scoring: Load   10 rounds for time:  30 Double Unders 7 Burpees to 6″ target Scoring: Time

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