Saturday Partner WOD

CrossFit234 – CrossFitMetconMetcon (AMRAP – Reps)AMRAP 7:00 50 Burpee Pull-ups 50 Calorie Row Max Reps Double Unders in remaining timeRest 3:00Metcon (AMRAP – Reps)AMRAP 7:00 50 Burpee Box Jump Overs 50 Deadlifts (185#/125#) Max Reps T2B in remaining...

Overhead Squat Friday!

CrossFit234 – CrossFitStrengthMetcon (No Measure)McGill Big 3 3:00 of Bird Dog (with :10 holds) 3:00 of McGill Sit-ups (with :10 holds/:05 rest) 3:00 of Side Plank (with :10 holds/:05 rest)WeightliftingOverhead Squat (“Heavy Day” Overhead Squat:...

Slam Ball Thursday!

CrossFit234 – CrossFitWeightliftingClean and Jerk (2 Squat Clean and Jerk @80%)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 3:00 10 Slam Balls (20#/10#) 10 DB Hang Power Clean (50#/35#) Rest 2:00Metcon (AMRAP – Rounds and Reps)AMRAP 3:00 8 Slam...

Helen HELL Wednesday!

CrossFit234 – CrossFitWeightliftingBanded Sumo Deadlift (5×4 @45% of 1RM (Red Bands))MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsAccessoryOverhead Band Stretch twice each arm for :25-:30 Cycle 10x’s...

Tempo Tuesday!

CrossFit234 – CrossFitWeightliftingFront Squat (Tempo Front Squat 8×3 )with :03 descent bottom of squat @55-60% of 1RM (NOT heavier)MetconSTO/Calorie row 21/15/9 (Time)21-15-9 STO (115#/75#) Calorie RowAccessory100 Banded Good...