Month: November 2016

CrossFit 204_JR_tire_flip

As many rounds and reps as possible in 5 minutes at each station. 1 minute transition between stations.

Station 1

4 tire flips

8 tire jump throughs

Station 2

100’ sled push (90/50lb.)

4 rope climbs

Station 3

Row 200m

8 kettlebell/dumbbell clusters (35/15lb.)

Station 4

4  box jump-overs (24/20in.)

8 toes-to-bar

Station 5

Max plate burpees

CrossFit 204_JL_front_Squat

CrossFit 204_JL_front_SquatEvery minute on the minute for 8 minutes:

1 hang squat clean + 1 squat clean + 1 front squat

Rest 3 minutes

Every minute on the minute for 8 minutes:

2 touch and go squat cleans + 1 jerk

4 supersets:

10 strict presses

10 ring rows

Rest 90 seconds

CrossFit204-Mayhem

CrossFit204-MayhemTeam Mayhem event 1

Part 1

In 6 minutes, each partner establishes:

1 rep max floor Press

In 6 minutes, each partner establishes:

1 rep max strict pull-up

This is scored in two parts. One score for the combined floor press weight, and one score for the combined pull-up weight. The partners will use the same bar for the floor press, and the same pull-up bar for the pull-up.

RX – everything as prescribed

Scaled – floor press as prescribed, the weighted pull-up will be a flexed arm hold on the rings with feet at a designated spot. Rings maintain contact with the chest.

Rest 5 minutes

Part 2

As many rounds and reps as possible in 10 minutes of:

3 ring dips

3 hang power snatches

30 double-unders

6 ring dips

6 hang power snatches

30 double-unders

9 ring dips

9 hang power snatches

30 double-unders

Etc.

The score is total reps. One partner working at a time.

RX – 75lb. For hang power snatches

Scaled – 45lb. For hang power snatches, push-ups from knees for ring dips, and single unders for the double-unders.

Rest 5 minutes

Part 3

In 4 minutes:

As many wallball shots as possible.

This is balls to the wall – literally. Score is total reps. One partner working at a time.

RX – 20lb.-10ft.

Scaled – 14lb – 9ft.

204-Lifestyle

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CrossFit 204 Info


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