Happy November!

CrossFit234 – CrossFitMetconMetcon (Time)6 Rounds For Time: 400m Run 15 Pull-Ups 20 Air SquatsScale run to 200m as neededAccessoryFoam roll whatever hurts the most!

Happy Halloween!

CrossFit234 – CrossFitMetconMetcon (No Measure)Seated Box Jump 6x3Increasing height throughout as ability permitsMetconMetcon (AMRAP – Rounds and Reps)Death By E2MOM 6 Burpee Box Jump Overs (24″/20″) 6 Hang Power Clean (115#/75#) 6 Thrusters...

Tuesday | 10.30.18

CrossFit234 – CrossFitStrengthEMOM 8:00Snatch Balance X 2 @75% of 1RM SnatchMetconMetcon (AMRAP – Rounds)AMRAP 10:00 12 OHS (135#/95#) 24 Ring Rows (Feet start directly under rings)Goal for fire breathers is to stay unbroken and true on the ring...

Manic Monday

CrossFit234 – CrossFitStrengthBanded KB Bench Press (4×8)Red bandMetconMetcon (Time)For Time: 2 Wall Walks 20 Double Unders 4 Wall Walks 40 Dubs 6 Wall Walks 60 Dubs 6 Wall Walks 80 Dubs 4 Wall Walks 100 Dubs 2 Wall WalksRx’d+ is SHSPU 2•1...

Partner Saturday

CrossFit234 – CrossFitMetcon (Time)Teams of 2 For Time: Ski 100 calories (switching every 10) Then: 80-60-40 of -Slam Balls (20#/10#) -Toes To Bar (split reps anyhow)Group FinisherMetcon (No Measure)(Not for Time) As an entire class, with one person working at a...