[-] WOD 021718

If you have not signed up for the CrossFit Open then do so!  www.games.crossfit.com  We will be doing a Pure game along with this which will be fun, it will not require you to officially signup for the Open.  More to come on that by the end of the weekend.
Metcon
A: Metcon (Time)
25 Cal Bike
25 Cal Row
5 Rounds of C2B “Cindy”
20 Cal Bike
20 Cal Row
4 Rounds of C2B “Cindy”
15 Cal Bike
15 Cal Row
3 Rounds of C2B “Cindy”
10 Cal Bike
10 Cal Row
2 Rounds of C2B “Cindy”
5 Cal Bike
5 Cal Row
1 Round of C2B “Cindy”
*C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

 

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[-] WOD 021717

Weightlifting
A: Back Squat ((70%/3)3)
Metcon
A: Metcon (AMRAP – Reps)
AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm DB Snatch (50/35#)
30 C2B Pull-ups

 

[-] WOD 021716

Sorry for the late post this evening, just landed back in Atlanta.  We have a challenge retest workout tomorrow!

Weightlifting

A: Bench Press (8-6-4-2-4-6-8)
Metcon
A: Metcon (AMRAP – Reps)
“Tri Sprint Intervals 2.0”
5 Rounds:
AMRAP 4:
30 10m Shuttle Runs
30/20 Calorie Bike
AMRAP Calorie Row in remaining time
Rest 4:00 between rounds

***This will be your final challenge workout.  Score the total number of reps achieved including the calories on the bike and the shuttle runs.  There might be a round or two where you do not make it to the rower so we will add everything together today.

 

[-] WOD 021715

Metcon is a baseline retest for the challenge.  Good luck!
Weightlifting
A: Power clean and jerk (60%/2 65%/2 70%/2)
Metcon
A: Metcon (AMRAP – Reps)
5 Rounds, for max reps:
1:00 Bike for Calories
1:00 Slam Balls (30/20)
1:00 Burpees
1:00 Rest
If you did not start on the bike then make sure you start in the same spot as you did last time.

 

[-] WOD 021714

Happy Valentines day!  Wear pink tomorrow!
Weightlifting
A: Power Snatch (60%/2 65%/2 70%/2)
Metcon
A: Metcon (Time)
400m run buy in carrying 25# plate switching as needed
2 rds of:
14 walking lunges with “heavy heart” over head, arms in locked out position (plate:45/25)
14 Pushups
14 weighted heart Situps (#25)
14 Ring Rows
14 Mountain climbers (2-ct)
14 Jumping jacks
14 Air Squats holding plate straight out, arms parallel (#25)
14 Toes to bar
14 partner facing burpees (similar to bar facing burpees but instead of jumping over the bar you jump over your partner who is holding the plank)
14 Ring dips
14 Hang cleans (135/95)
14 Push press (135/95)
14 Double unders
14 KBS (70/55)
400M run with your heavy heart! Partners switching as needed (#25)

 

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[-] WOD 021713

Pure ladies.
Weightlifting
A: Thruster (1RM )
This is a challenge retest, good luck!
Metcon
A: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

 

[-] WOD 021711

Metcon
A: Stamina Warmup
EMOMx10:
10 V Ups
6 C&J Choose weight
A: “Big Gig”
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee Dumbbell Box Step-Ups (50/35#)
1:00 Bike for Calories
1:00 Rest

 

[-] WOD 021710

Good to meet some of yalls friends!  Second Thursday of each month is “Bring a Friend Day”!
Strength
A: Weighted Pull-ups (5×5 Climbing where possible)
Superset with 12-15 banded kick ups
Metcon
A: Metcon (AMRAP – Reps)
“Salt N’ Peppah”
AMRAP 18:
30 Push Jerks (115/80#)
30 Box Jumps (24/20″)
30 Calorie Row
30 Toes-to-Bar

 

[-] WOD 021709

Bring a Friend Day
Metcon
A: Metcon (AMRAP – Reps)

“Tandem”
Teams of 2, AMRAP 20:
60/40 Calorie Bike
30 Kettlebell Swings (70/53#)
8 Rope Climbs

 

Crossfit Pure 2017 Throwdown (485 of 485)

[-] WOD 021708

Metcon
A: Metcon (AMRAP – Reps)
“Bar Crawl”
Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95#)
50 Bench Press (155/105#)
AMRAP Bench Press (185/135#)
Rest 3:00
AMRAP 7:
50 Front Squat (135/95#)
50 Front Squat (155/105#)
AMRAP Front Squat (185/135#)
Rest 3:00
AMRAP 7:
50 Deadlifts (185/135#)
50 Deadlifts (225/155#)
AMRAP Deadlifts (275/185#)