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“FITNESS” & “PERFORMANCE” In teams of three, complete five sets for max reps of: 60 seconds of Power Cleans (135/95 lb) 60 seconds of Burpees 60 seconds of Assault Bike (for Calories) Rest 60 seconds Teams get one Bike and (ideally) one Barbell. Team members rotate through the three work stations at 60 second intervals […]
*Tonight starts the first week of the Open, and our Friday Night Lights events! Join us at 6:30pm and support your fellow Full Rangers! “FITNESS” & “PERFORMANCE” A. “CrossFit Open Workout 19.1” Complete as many rounds and reps as possible in 15 minutes of: 19 Wall Balls 19 Calorie Row Rx Men throw 20-lb. ball to […]
By Coach ACM I’ve competed in every Open since 2011 — and here’s why. As an affiliate owner, I’ve had the conversation many times over, with many different types of clients, about whether or not to participate in the yearly competition that is the CrossFit Open. The answer, as it is with most things related […]
“FITNESS” & “PERFORMANCE” A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row or 400 Meter Run 40 Double-Unders 30-ft Handstand Walk (or 3 Wall Climbs) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: […]
“FITNESS” A. Three sets of: Back Squat x 4-6 reps @ 3011 Rest 45 seconds Ring Rows x 8-12 reps @ 2111 Rest 45 seconds Dumbbell Alternating Reverse Lunge x 16-20 reps @ 2010 Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 45 seconds B. In teams of two, alternate whole rounds […]
