April 3, 2017

Monday, April 3, 2017 17.1 For Time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15...

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April Fools

Saturday, April 1, 2017 “The CFBC 12 Days of Christmas 1 Thruster (155,105)(135,95)(95,65)(55,35) 2 Toes to Bar(Knee raises)(abmat situp) 3 Clean and Jerks (155,105) 4 Pull-Ups 5 Deadlifts (155,105) 6 Burpees 7 Kettlebell Swings...

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3.31.17

Friday, March 31, 2017 For Time: 42 Med Ball Situps(20,14)(14,10)(10,6) 21 Squat Clean Thrusters (115,80,)(95,65)(75,55)(55,35) 30 Med Ball Situps 15 Squat Clean Thrusters 18 Med Ball Situps 9 Squat Clean Thrusters Today you have a mix of...

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Yeti

Wednesday, March 29, 2107 “Yeti” For Time: 25 Pullups 10 Muscle-ups 1.5 Mile Run 10 Muscle-ups 25 Pullups From crossfit.com Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment...

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Tabata Barbell

Tuesday, March 28, 2017 “Tabata Barbell” Tabata deadlift (185,135)(155,105)(115,85)(95,65) Tabata hang power clean(135,95)(115,80)(95,65)(55,35) Tabata front squat(85,60)(65,45)(55,35)(35,15) Tabata push press...

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3/27/17

Monday, March 27, 2017 Behind the Neck Jerk 1-1-1-1-1-1 Push Jerk 10-8-6-4-2 This is a great mix of a heavy 1 rep and some barbell conditioning. We will start with behind the neck jerks. As its name gives away the bar is behind your neck, resting...

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