Hello all my wonderful Uncommon people! It’s been a while since I’ve written a blog post, but the clamoring for my wisdom has just become too deafening to ignore any longer. So here I am, and here you go. I thought it might be interesting to write about each of the pillars of CrossFit. We have enough newer people in the gym that might not even know what they are. We also might have experienced people who have heard them, but haven’t given any thought as to what they actually mean. So it will be...
In teams of 2 30 minute AMRAP Run 800 Meters in 100 Meter Intervals Sandbag Throw 60 Meters in 10 Meter Intervals (Slam ball if needed) Sandbag Carry 800 Meters in 100 Meter Interval (Same weight as the team threw)
Calling all Members!! Come down to the box on Saturday March 23, 2019 for a post 19.5 potluck! Bring a side dish or a beverage to share! Be sure to wear your Open t-shirt, as we will be taking a group photo at approximately 8:20am after going over the 19.5 movement standards! See you then!
Part A 4 Sets of: Supinated Barbell Rows x 5-8 Dips in External Torque x 5-8 (weighted if necessary) Rest 30-45 Seconds between sets (hold this standard) Part B For Time: 100-80-60-40-20 Reps of Double-unders 15-20-25-30-35 Reps of Russian Kettlebell Swings (70/55) 12-12-12-12-12 Reps of Renegade Row (No Push-ups) (50/35) Time Cap 12 Minutes
Part A Every 3 Minutes for 9 Minutes Farmer Carry 120 Feet Sandbag Hug Carry 120 Feet Part B In Teams of 3 22 minute AMRAP. Alternate movements. 20 Wallballs (20/14) 15/10 Calorie Bike 10 Pull-ups 5 Ground to Overhead (155/105)
Part A 2 Sets of 1 Minute Hollow Rock Rest 1 Minute 1 Minute Nose to Wall Handstand Rest 1 Minute 1 Minute Max Strict Toes-to-Bar Rest 1 Minute Part B Every 4 Minutes for 16 Minutes 200 yd Shuttle Sprint (50*4) 4 Power Snatches (115/80) **Score is time for each round