Month: November 2016

CrossFit 1855 – CrossFit Gymnastics Metcon (No Measure) 12 min EMOM: 1 – 3 strict pullups (as heavy as possible) 2 – 7 strict TTB (or leg raise) 3 – 30 sec HS hold Metcon Metcon (AMRAP – Reps) 20 min AMRAP: 20 pullups 20 burpees 20 KB swing (53/35)

CrossFit 1855 – CrossFit Weightlifting Back Squat Build quickly to a heavy single, then 1 set AMRAP@75% Metcon Metcon (Time) For time: 10-8-6-4-2 strict HSPU 5-4-3-2-1 squat cleans (205/145) Farmer’s walk: 3 sets x4 lengths of gym – heaviest DBs possible (walk, don’t run)

CrossFit 1855 – CrossFit Weightlifting Push Press Build to a heavy 5 Metcon Metcon (Time) In teams of 3, 5 sprint rounds each: 20/15 cal row 15 push press (95/65) 10 burpee box jump over (24”/20”)Score is your slowest round (note times for each round)

CrossFit 1855 – CrossFit Skill/ Strength Gymnastics Pistols Teams of 2 – 100 pistols for time Metcon Metcon (AMRAP – Reps) Teams of 2 for Reps: 5 Minute AMRAP Cals on Rower REST 1 min 5 minute AMRAP Toes 2 bar REST 1 min 5 Min AMRAP Wall balls 14/20 Rest 1 min 5 minute… Read more »

CrossFit 1855 – CrossFit Weightlifting Thruster 3 rep max from ground Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit 1855 – CrossFit Weightlifting Deadlift Build to a heavy triple – not touch and go Metcon Metcon (AMRAP – Reps) 6 min AMRAP: 3 muscle-ups 6 deadlifts (315/205)sub 6 burpee pull up for one muscle up Finisher Weighed plank 3×60 seconds

CrossFit 1855 – CrossFit Gymnastics Handstand Push-ups Strict HSPU ~20-30 reps add deficit if possible (Scale to HS hold practice, 3×8-10 DB press) Metcon Metcon (Time) 3 RFT: 30 wallballs 30 KB OH walking lunge (R arm) 30 pushups 30 KB OH walking lunge (L arm) (M:53#/W:35#)

CrossFit 1855 – CrossFit Weightlifting Power Snatch Power snatch: 1 rep every 30 sec for 8 mins (16 total reps) Choose a challenging weight but no misses! Metcon Metcon (AMRAP – Reps) 4 min AMRAP: 8 cal row 8 KB swing (70/53) 4 min rest 4 min AMRAP: 4 power clean (165/115) 8 burpee over… Read more »

CrossFit 1855 – CrossFit Weightlifting Front Squat 2 Rep max Metcon 2k Row (Time) Max Effort 2k Row Metcon Metcon (Calories) Or 10 min max cal assault bike

CrossFit 1855 – CrossFit Weightlifting Hang snatch + snatch (not TnG) Metcon Metcon (Time) For time: 100 DU 20 Thruster (135/95) 100 DU 20 OHS (135/95) 100 DU 20 Power clean + overhead (135/95)