Happy November!

CrossFit 234 – CrossFitMetconCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30...

HAPPY HALLOWEEN!

CrossFit 234 – CrossFitStrengthDB Bench Press (4×10)Alternating 4×10 each arm *non working arm is held in overhead lockout*MetconMetcon (AMRAP – Rounds and Reps)AMRAP in 10:00 10m Zombie Lunges 31 Pumpkin Smashes 19 Exorcisms (20#/10#)Zombie...

Wednesday

CrossFit 234 – CrossFitStrengthFront Squat (1×5)Take 10:00 to build to a heavy set of 5Metcon (AMRAP – Reps)(1) max rep set at 70% of the heaviest set of 5. *goal is 10 reps or moreMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Squat Snatch (95#/65#) 15...

Tuesday

CrossFit 234 – CrossFitStrengthBarbell Hip Thrusts (4×8)on benchMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 7:00 12 Box Jump Overs (30″/24″)(S:24″/20″) 24 GHD Sit-ups (S:weighted Abmat)BulletproofingCalve Stretch x4 each...

Monday

CrossFit 234 – CrossFitStrengthMetcon (Weight)15:00 Squat Snatch (6×2) @70-75% of 1RM *2 second pause in bottom of receiving position. These are not T&G, reset for each rep, but no lallygaggingMetconMetcon (Time)1,200m Run 100 Double Unders...