Month: November 2017

Dragon and Nighthawk

Part 1

Snatch cluster ladder
10 (135/95 lb.)
8 (145/105 lb.)
6 (155/115 lb.)
4 (165/125 lb.)
2 (185/135 lb.)

Time cap – 12 minutes

Athletes have 2 minutes to hit a heavy single at the 12-minute mark

Rest 6 minutes

Part 2

21-15-9 reps of:

Ring dips
Dumbbell ground-to-overheads (50/35 lb.)

Circuit City

4 supersets:

20 dumbbell bulgarian split squats

20 dumbbell cossacks

Rest 60 seconds

4 supersets:

10 Kettlebell romanian deadlifts

200ft atlas stone carry

Rest 60 seconds

4 supersets:

10 barbell roll-outs

Accumulate max L-sit in 60 seconds

Rest 60 seconds

4 supersets:

100ft sled push

10 hanging hip taps

Rest 60 seconds

Felicity and Shaen our members and owners of Want not Waste knot are offering their end of season product at a discounted rate in an exclusive sale for CrossFit 204 members.

Sunday December 2nd from 11am-1pm at CrossFit 204 in the front lobby.  A percentage of the sales will be donated to the Santa for Seniors drive Meagan is leading at the gym.

Even if you’re not planning to workout, come and check out the selection, purchase some holiday gifts, and support a great cause!

 

We hope to see you there!

Week 1

Part 1

Push Jerk 2-2-2-2

Rest 2 minutes

Push Press 4-4-4-4

Rest 2 minutes

Part 2

3 rounds:

5 kettlebell/dumbbell sotts presses per arm

5 single arm kettlebell/dumbbell overhead squats per arm

50ft. Double kettlebell/dumbbell Overhead walking lunges

Rest 90 seconds