When: Wednesday, December 19th from 7-9pm Where: Dave and Patricia’s- 479 N. Oak Branch Rd in Waxahachie (but out towards Maypearl) Head towards Maypearl on FM 66. Approximately 6 miles from I-35 to Oak Branch Rd. Turn right (Oak Branch is easy to miss. If you see the Royal Rangers camp on your right, you’ve […]
CF Games Open WOD 11.4 AMRAP 10 Min: 60 Bar Facing Burpees 30 Overhead Squats (120/90#) 10 Muscle Ups* *if unable to perform a mu, complete 30 pull ups and 30 dips “Do what you can to not smack your face on the barbell.” -Tony Budding […]
Pull Up Ladder With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. _____ Run 3x400M Rest 2:1 (ie rest twice as long as it takes you to run […]
Squat 5×3 (75% of most recent 3 RM every 90s) _____ AMRAP 1 Min: Box Over Burpees (24/18″) Pull Ups DB Ground to Overhead (25/15#) Rest 1 Min. X3 Just like FGB, it’s max reps at each station for 1 minute with a 1 minute rest after completing all stations. […]
The ability to minimize transition time from one movement pattern to another. That’s essentially all we’re talking about in regards to agility. “How fast can you turn around that cone and go at 90 degrees,” may not as “sexy” as, “How much ya bench, bro?” But for us as CrossFitters and people who navigate this […]
“Dead Waiter Running” 5 RFT: Run 200M 15 Deadlifts (155/115#) DB Waiter Walk- 60ft per arm (35-45/15-25#) 15 Push Ups […]