Category Archives: Uncategorized

TIRON

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Push Jerk (2-2-2-2 (work to 75% of 1RM))

Metcon (Time)

Cash-in: 200m KBs Farmer Carry 53/35 (one ea hand)

3 RFT of:

12 Single Arm RKBS (6 ea arm) 53/35 *a rep should NOT be counted when switching arms. 6 swings, switch arms then 6 swings* KB should be brought at between nipple/eye level*

15 Weighted Russian Twists 25/15 plate

12 Shoulder Press 45/35 (Please do not drop the empty barbells) – no rack

Cash-out: 15 Sandbag Power Clean 70/55

STORMBREAKER

Announcements

Please take a look at the lost & found on the front table. We will be taking any unclaimed items to Goodwill on 5/15.

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Muscle-ups (Progressions or 4×2)

**Ring MU**

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

5 Supinated Rings Rows (Rx: Rings touch chest to full ext at the bottom)

5 G2OH Plate 45/35

5 Burpee

ROMWOD

VORMIR

Announcements

Please take a look at the lost & found on the front table. We will be taking any unclaimed items to Goodwill on 5/15.

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

SEXY 75 (Time)

For time:

75 Sledgehammer Strikes

75 Ft Bear Crawl

75 Sit-ups

75 Hang Power Snatch 45/35

75 Push-ups

75 Back Squats 45/35

75 Mountain Climbers (Rx: foot comes by hand)

75 DU

75 Flutter Kicks

75 Hang Power Cleans 45/35