Death by 10m sprint
Buy in: 500m row
Double KB hang clean (between the legs)
HSPU (s: Box pike pushups)
Coaches will divide class into two teams, living and zombies. If you are alive, you will start the workout with the first group. If you are a zombie, you will start the workout 3 minutes after the first group and try to catch them!
Run 3 laps around building
20 Double unders
40 Air Squats
Run 2 laps
*If you are a zombie you must catch at least one person. If you fail to catch somebody you have a 25 burpee cashout.
*If you are alive and you get caught, you have a 25 burpee penalty.
*The only people that do not do burpees are the living that do not get caught, and the zombies that catch people.
**If you wear a costume, you do not have to do burpees
EMOM for 10 minutes
5 Touch and go power snatches at 60%
12 minute ladder by 2s
Bench press (60%)
2 Stair sprints between each round
Find your 1RM back squat
4 minute AMRAP
10 American KB swings
Rest 60 seconds, then
4 minutes AMRAP
5 Box jumps
10 MT climbers (each leg)
Rest 60s, then repeat from beginning
Find your 1RM Push Jerk
4 rounds for time
25 ring rows
50 russian twists (25 each side)
4 times down and back suitcase carry RT
4 times down and back suitcase carry LT
Congratulation to all the competitors and our Coaches for making Saturday an awesome experience!
Division 3 Men Division 3 Women
1st Place - Jim Lynch 1st Place - Damaris Smyth
2nd Place - Mike Palmer
Division 2 Women Division 1 Men
1st Place - Emily Lesnak 1st Place - Michael Powell
2nd Place - Janet Reid 2nd Place - Curtis Schmieder
3rd Place - DeAne Price
EMOM for 10 minutes
1 hang power clean, 1 power clean, 1 full clean (build in weight)
*Run 1 lap around the building at the end of each round
Battle of the Krakens!
No regular class today. We will be hosting our in-house competition today from 9AM to 1:30PM. Come out and support your fellow athletes in their first competition! Anyone is welcome to come watch and cheer on the competitors. They just need a form of ID and must fill out a liability waiver. This is a great way to show people what Crossfit is all about. Feel free to email Kyle with any questions at firstname.lastname@example.org.
6x2 speed box squat at 70-75%
12 minute AMRAP
3 deadlifts (70% or higher)
6 ring dips (s:box dips or bands)
9 toes to bar (s:k2e)
If you are competing on Saturday at the Battle of the Krakens,
follow this program instead:
3x5 back squat at 50%
3 rounds for time
Mobilize, foam roll, stretch, band, etc...
Build to a 1-3RM Close grip bench
4 gym lengths Farmer's carry (As heavy as possible)
10 Overhead plate lunge (each leg, males try 45 lbs, women try 25 lbs)
2 laps around building carrying a med ball
Come here to get Fit. No worries, we keep it fun!