Tuesday Fun!

CrossFit 234 – CrossFitStrengthPendlay Row (5×5)*pick a weight and stick with it for all setsMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsM/S: 185#/105# Abmat on a 25# plateBulletproofing100 Band tricep pulldowns GHD Bench Press...

Hello Monday

CrossFit 234 – CrossFitStrengthSplit Jerk (1×1)15:00 to find your 1RM (from the rack)MetconMetcon (Time)4 RFT 8 STO (155#/105#)(M/S:135#/95#) 200m Run 8 C2B Pull-ups 200m RunBulletproofing100 seated leg raises over KB handleMetconPush-Up Program (AMRAP...

Partner Saturday

CrossFit 234 – CrossFitMetconRocky Mountain Farewell (AMRAP – Rounds and Reps)AMRAP 34:00 (with a partner) Buy In: Partner Mile Relay Run (4x400m) Then Climb the Mountain: 10-20-30-40-50-40-30-20-10 Burpees to Plate (45#/35#) Wallballs...

Finally Friday!

CrossFit 234 – CrossFitMetconLuce (Time)With a 20# Vest 3 Rounds for time of: 1000m Run 10 Muscle-ups 100 SquatsIn honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009To learn more about...

Thursday

CrossFit 234 – CrossFitSkill Work15:00 to work on Muscle Ups (Ring or Bar) *use progressions to work on your weakest part of the movementMetconMetcon (Time)4 RFT 5 Rope Climbs (S:1•1) 25 Abmat Sit-upsBulletproofingGH Raises 3×10