Month: May 2017

CrossFit 1855 – CrossFit Gymnastics Pull up/Handstands Gymnastic strength/skill work – choose 1-2 movements to work on – strict pullup/dip, muscleup, HS hold, HS walk Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday… Read more »

CrossFit 1855 – CrossFit Weightlifting Split Jerk Split jerk doubles – build to a 2RM or work on technique (take from rack or floor – athlete’s choice) Metcon Metcon (Time) For time: 50 wallballs 40 burpees 30 alternating pistols 20 alternating DB snatch (55/35) 10 squat cleans (185/125) (RX+: 70/50 DB and 225/155 BB)

CrossFit 1855 – CrossFit Weightlifting Deadlift Work up to a 3RM not TNG Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more… Read more »

CrossFit 1855 – CrossFit Metcon Metcon (Time) Teams of 2: Both partners Run 1200m Then 6 alternating rounds each of: 4 HSPU 8 Chest 2 bar 12 squats Into 4 Rounds each of 60 Ft HS walk 10 Kettle bell deadlift 53/70 10 T2B Into 2 Rounds each of: 25/30 cal row 20 Burpee 10… Read more »

CrossFit 1855 – CrossFit Weightlifting Hang Snatch Work up to a heavy single Front Squat work up to a heavy single Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP: 12 OHS (95/65) 9 burpee box jump overs (24/20)

CrossFit 1855 – CrossFit Gymnastics Muscle-ups Spend 10-15 mins working on transitions or effiecency Metcon Metcon (Time) For time Teams of 2: 500m row 400m run (work in pairs – P1 rows while P2 runs, then switch)

CrossFit 1855 – CrossFit Weightlifting OH complex Push-press, Push jerk, split jerk Metcon Metcon (Time) Three rounds for time: 30 wallballs 30 KB OH lunge – R (53/35) 30 pushups 30 KB OH lunge – L (53/35)

CrossFit 1855 – CrossFit Back Squat (6RM) Metcon (AMRAP – Rounds and Reps) 7 min Partner AMRAP: 1 rope climb 2 squat cleans (185/125) (partners trade full rounds) RX+: 225/155 Metcon (Calories) 7 min Partner AMRAP: Max cals AirBike (P1 bikes while P2 does 100ft farmer’s walk. Can only pedal on the bike while partner… Read more »

CrossFit 1855 – CrossFit Weightlifting Thruster heavy triple (from the ground) Front Squat Heavy triple (from the ground) Metcon Metcon (Time) For time: 15-12-9-6-3 Thrusters (135/95) Box jumps (30/24)

CrossFit 1855 – CrossFit Weightlifting Hang Snatch Hang snatch – build to a tough double Metcon Metcon (AMRAP – Rounds and Reps) 22 min AMRAP – sprint rounds in teams of 3: 20 cal row 10 alt. DB snatch (rx: female: 40+; male: 60+)