Month: October 2016

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Take a picture at our Walking Dead display and tag CrossFit 204 on Facebook, Instagram or Twitter!

Fright Night

3 rounds of:
7 ring muscle-ups
35 wallballs (20/14 lb.-10/9 ft.)

2 rounds of:
14 handstand push-ups
28 front squats (75/55 lb.)

1 round of:
21 bar-facing burpees
21 thrusters (75/55 lb.)

You make the call: burpee, wall walk or nap?2 rounds:

As many rounds and reps as possible in 3 minutes of:

100 ft. of bear crawl

Max burpees

Rest 1 minute

As many rounds and reps as possible in 3 minutes of:

Row 200m

Max jump squats

Rest 1 minute

As many rounds and reps as possible in 3 minutes of:

50 double-unders

Max wall-walks

CrossFit 204-JF bar MUGymnasty or Gymnasty +

Part 1 – skill

10×1 headstand push-up

10×1 free standing handstand push-up negative

Part 2 – strength

5 rounds for time:

1 L sit rope climb, from seated

1 legless rope climb, from standing

1 rope climb, no jump

Part 3 – conditioning

20 bar muscle-ups

Each time you break, perform 5 triple -unders