Tag: C2B

crossfit-204-17-2-lr-hangFriday is Music T-Shirt Night for the Open. Wear your favourite concert, band or artist T–any genre! If you don’t have one, buy, borrow or get busy with a marker and a white T-shirt. Points to be awarded!

You Complete Me

4 rounds, 1 minute of max reps at each station.

Minute 1: Shoulders-to-overheads (115/75 lb.)

Minute 2: Box jumps (24/20 in.)

Minute 3: Hang snatches (115/75 lb.)

Minute 4: Chest-to-bar pull-ups

Minute 5: Rest


Ryan during 15.4. Great job!5 sets of:
Row 500 m
12 power cleans (95/65 lb.)
12 chest-to-bar pull-ups
12 box jump-overs (24/20 in.)

Rest for as long as it took you to complete the set. Each round is meant to be performed fast, but aim for consistent times across all 5 sets.

CrossFit 204-A squats
Wall-ball shot or back squat, the mechanics don’t change.

“We’re Done Here”

In no particular order, complete the following work:

1-mile run

100 feet of overhead walking plate lunges (45/25 lb.)

100 kettlebell snatches (50 per arm, 55/35 lb.)

100 wall-ball shots (20/14 lb., 10/9 ft.)

100 chest-to-bar pull-ups

Athletes can break up the reps and employ their own strategy to complete the work.

Graeme decided to push for an overhead-squat PR and a score of 1 on 15.2 before reducing the weight and getting a great workout. We love that attitude!3 rounds, max reps in each minute:

Minute 1 – chest-to-bar pull-ups
Minute 2 – handstand push-ups
Minute 3 – overhead squats (95/65 lb.)

Rest 3 minutes

3 rounds, max reps for each minute:

Minute 1 – bar muscle-ups
Minute 2 – toes-to-bars
Minute 3 – front squats (95/65 lb.)

CrossFit 204_Legends_press
Teaching our Legends to press!

Lumberjack 20

20 deadlifts (275/185 lb.)

Run 400 m

20 kettlebell swings (70/55 lb.)

Run 400 m

20 overhead squats (115/75 lb.)

Run 400 m

20 burpees

Run 400 m

20 chest-to-bar pull-ups

Run 400 m

20 box jumps (24/20 in.)

Run 400 m

20 squat cleans (115/75 lb.)

Run 400 m