Entries by Chris

[-] WOD 061816

Metcon (Pulse Zone Yellow / Red) “Baker’s Dozen” Teams of 3, For Time (30 Minute Cap): 90/60 Calorie Bike 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 90/60 Calorie Bike 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 Toes […]

[-] WOD 061815

Weightlifting Front Squat (Work to a heavy triple) Metcon (Pulse Zone Yellow / Red) Metcon (AMRAP – Reps) AMRAP 5: 15-12-9: Kettlebell Swing (70/53) Front Squat (155/105) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9: Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row  

[-] WOD 061814

Weightlifting Bench Press (5×3 across) Super set with 12 side raises Metcon (Pulse Zone Yellow / Red) “Schlitz” (Time) 4 rounds: 400 Meter Run 4 Muscle-Ups 40 Double-Unders  

[-] WOD 061813

If you missed out on the challenge signup and would like to jump in there here is the link: https://app.wodifyrise.com/Event/Event.aspx?u=cfpsummer2018challenge Weightlifting Sumo Deadlift (Build to a moderate triple) Metcon (Pulse Zone Yellow / Red) “Floor It” On the 4:00 x 4: 100′ Walking Lunge 15 Deadlifts (185/135) 21/15 Calorie Bike Score can not exceed 36/30 per […]

[-] WOD 061812

A few extra time slots for the bodyfat truck have been opened: https://sebodyfattest.com/welcome-to-south-east-body-fat-test/book-a-body-fat-test/?bftservice=crossfit-pure#OCCalendar Metcon (Pulse Zone Yellow / Red) A. “Figawi” AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8  Power Snatches (135/95) B. Recovery + Midline 5 Sets: 2 Minute Light Bike (Recovery Pace) 20 GHD Sit-Ups or 30 Abmat […]

[-] WOD 061811

If you are in the challenge then your trays are sitting on the counter.  Only two per person, swing by in the morning and get them! Weightlifting Squat Clean Thruster (Work to a heavier than last week single) Metcon (Pulse Zone Yellow / Red) “Chalant” RX / Fitness For Time: 21 Burpees 21 Power Cleans […]

[-] WOD 061808

Weightlifting Front Squat Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat Minute 2 – 5 Deficit Kipping Handstand Push-ups Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find […]

[-] WOD 061807

Signup for boat day!  https://www.signupgenius.com/go/8050449a8ad2ca13-pure6 Weightlifting Snatch (Work to a heavy 2 rep squat snatch) Do not power.  If you are power snatching on a snatch day then you had better be hurt or coming off of an injury.  If something is not our strength then WORK IT and make it something that we are good at.  […]

[-] WOD 061806

Weightlifting Push Press (Heavy 5 rep) Metcon (Pulse Zone Yellow / Red) 3 Rounds, For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 1-Arm Dumbbell Hang Clean and Jerks (10 each side) (50/35)  

[-] WOD 061805

Still time to signup for the challenge… Note, you will have plenty of food throughout the day if thats a concern as I did hear a little feedback on that.  https://app.wodifyrise.com/Event/Event.aspx?u=cfpsummer2018challenge Metcon (Pulse Zone Yellow / Red) For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Schwinn Bike 10-8-6-4-2: Deadlifts (275/185) Metcon (Pulse Zone Yellow / Red) Not For […]