Mixed Modal

4 rounds for reps:
1:00 Goblet Squat
1:00 Ring Rows
1:00 Lunge Jumps
1:00 Sit ups
1:00 rest

Session 1 (In Class)
Every 3 min for 24 min
Starting at 50% of your C+J max
3 + 3 Clean Pulls w/3 sec eccentric + 1 TNG Squat Clean

Session 2 (to be performed only after section 1)
5 rounds
30 Sec Assault Bike for calories
15 sec rest
30 Sec Handstand Hold
15 sec rest
Rest 10 min
5 Rounds
30 Sec Assault Bike for calories
15 sec rest
30 Sec Handstand Hold
15 sec rest

Mixed Modal

Every 3 min for 24 min
Starting at 50% of your C+J max
3 + 3 Clean Pulls w/3 sec eccentric + 1 TNG Squat Clean

Mixed Modal

Session 1
For time
100 Box Jump Overs
EMOM 1C2b Pullup + 1 Bar Muscle ups if you finish before the 10 min mark follow the emom until you have completed 10 sets of the gymnastics complex
14 min cap
**RX+ 3 C2B +1BMU Unbroken**
*if you pass the 10 min mark, cease the gymnastics portion and rest 15 sec at the beginning of each minute

Mixed Modal

For time
3 rounds of
50 DBLU’s
20 Wallball
Then 600 m run
2 rounds
50 DBLU’s
20 Wallball
Then 400 m run
1 round
50 DBLU’s
20 Wallball
Then 200 m run
20 min cap

Mixed Modal

10 minute AMRAP

10 Pullups
10 Front Squats @95/65
10 Toes to bar
10 Push Press @95/65

Mixed Modal

25-20-15-10-5

Calories on Rower
Burpees over the rower
Sit ups

Mixed Modal

For time:
400 m run
21 OHS @95/65
400 m run
15 OHS @115/75
200 m run
9 OHS @135/85
200 m run
6 OHS @155/95

Mixed Modal

5 rounds for time:
10 Power Clean and Jerks @135/95
10 Box Jumps @24/20
10 Calorie Row

Mixed Modal

3 rounds:
5 Squat Cleans @205/155
100 Double Unders
20 KB Snatches @53/35
Rest 2 minutes after each round

Find us

 

Follow us

 

Warning: Invalid argument supplied for foreach() in /home/demo5fiv/public_html/wp-content/plugins/instagram-image-gallery/db.class.php on line 232

Instagram

 

Contact us

 
if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.


860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

Get our News Feed