Teamwork Makes the Dream Work!

CrossFit 234 – CrossFitMetconCarla (Time)5 RFT in Team of 4 400m Run (together) 30 DB Deadlifts (2×50#/2×35#) 30 Abmat Sit-Ups*** All teammates must complete deadlifts before moving on to sit-ups. Only (2) teammates can work at the same time while the...

TGIF

CrossFit 234 – CrossFitMetconCrossFit Games Open 13.1 (AMRAP – Rounds and Reps)17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches,...

Thursday!

CrossFit 234 – CrossFitSkill WorkTake about 10:00 to work on Ring Dip techniques, progressions, both Strict and KippingMetconMetcon (AMRAP – Rounds and Reps)AMRAPun 3:00 20 Double Unders (S:2•1 Singles) 10 Abmat Sit-Ups 5 Pull-ups (S: Ring Row)Rest...

Made it halfway through the week!

CrossFit 234 – CrossFitStrengthGood Mornings (4×6)Barbell (pick a light to medium weight and stick with it for all 4 sets)MetconMetcon (Time)6 RFT 400m Run 14 Deadlift (135#/95#)(M/S:115#/75#) 7 OHS22:00 Time CapBulletproofingTabata McGill Sit-ups...

HAPPY BIRTHDAY COACH ADAM!

CrossFit 234 – CrossFitStrengthFront Squat (1×1)Take up to 15:00 to find 1RMMetconMetcon (Time)30-20-10 Forward Front Rack Lunges (115#/75#) Burpees Over BarBulletproofingGHD Bench Press 3×12 39+1 to grow on #birthdayburpees for Coach...