CrossFit Tri-County

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6.4.19

Hang power Cleans 5-4-3-2-2 building   Complete as many rounds as possible in 12 minutes of: 12 Wall Balls (20/14) 9 Toes to Bar 6 Hang Power Cleans (135/95) Scoring: Rounds + Reps

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6.3.19

“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[…]

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6.1.19

Teams of 3 Complete 10k row switch every 250m Focus on great rowing technique throughout entire workout. last time we did this 9.15.17 2.2.18 2.16.19

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5.27.19

9am only Murph This weekend while we were all bbqing, boating, drinking and spending time with friends and family. Hope you remember WHY we are able to do these things. Memorial Day is to honor those that have made the ultimate sacrifice. The freedoms we have today are made possible[…]

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5.24.19

Teams of 3 For Time (30 Minute Cap): 3 Rounds: 400 Meter Team Run 65 Box Jumps 24/20 9 Rope Climbs Directly Into… 21 Push Press (115/80) 21 Push Jerks (135/95) 21 Hang Power Cleans (175/115) 21 Deadlifts (245/165) 21 Deadlifts (275/185)

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5.23.19

For time: 50 Medicine Ball Cleans (20/14) 100 Double Unders 50 Toes to Bar 100 Double Unders 50 Medicine Ball Cleans

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5.22.19

3 rounds for time: Run 400 meters 15 Bar-Facing Burpees 10, 15, 20 Clean & Jerks* * Clean & Jerks Round 1: 10 reps @ 185/125 Round 2: 15 reps @ 165/115 Round 3: 20 reps @ 135/95

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5.21.19

Part 1 For time: 30 Calorie Row 30 Front Squats (135/95) 30 Calorie Row Part 2 Front Squat 7-6-5-4-3-2-1 Loading Guidelines: 7 reps @ 50% 6 reps @ 60% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% 1 rep @ 95%+ Scoring:[…]

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5.20.19

3 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 1 Rounds: 30 AbMat Sit-ups 21/15 Calorie Bike 10 Strict Pull-ups

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