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Read moreBetween the Ears
CrossFit Gulch – CrossFit Weightlifting Clean and Jerk (EMOM 10, 80-95%) Metcon Metcon (Time) 1000m Row 50 Hang Power Cleans 135/95 50 Box Jump Over 24/20 50 Toes to Bar 20min cap
Read moreHumdinger
CrossFit Gulch – CrossFit Metcon Metcon (No Measure) EMOM 10 A) 10 L-Seated BB OH Press B) 1 TGU per arm -right into- EMOM 10 A) 8 BB Bent Rows B) 8 Strict Pull-ups or 6 Strict C2B Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Pull-ups...
Read moreWell Done
CrossFit Gulch – CrossFit Weightlifting Push Jerk (6×3 @ 85-90% of 3RM) Every 2:30 Metcon Metcon (Time) 3 Rounds 400m Run 15 Deadlifts 225/155 15 Bar Burpees Rx+= 275/185 18min cap
Read moreElephants and Donkeys
CrossFit Gulch – CrossFit Weightlifting Back Squat (5×2 90+%) Every 3mins Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Wall Balls 20/14 90 Double Unders
Read moreFor Your Health
CrossFit Gulch – CrossFit Weightlifting Snatch (10×1 ) EMOM 10 Start at 80% and work up as high as 95% if feeling good Metcon Metcon (Time) 3rft 30 Pull-ups 15 Clean & Jerks 135/95 10/7 Strict HSPU 20min cap
Read moreFour Horsemen
CrossFit Gulch – Olympic Lifting Weightlifting Power Snatch (7×2 @ 85-90%) Back Squat (3×5 @ 70-75%) Snatch Pull (5×3)
Read moreFGB
CrossFit Gulch – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
Read moreAscend
CrossFit Gulch – CrossFit Weightlifting Clean and Jerk (7×2 Cleans + 1 Jerk @ 85-90%) Every 2:30 Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 95/65 Burpee to target** (**two hand touch ~6″ above max reach
Read moreToe Up
CrossFit Gulch – CrossFit Metcon Metcon (No Measure) EMOM 10 A) 3-8 Strict HSPU B) 24′ HS walk or 24 wall facing HS “steps” -right into- EMOM 10 A) 15 KB Bent Rows B) 6 Kipping Pull-ups + 3 C2B -or- 9 kipping pull-ups if...
Read moreSmoke Show
CrossFit Gulch – CrossFit Weightlifting Push Jerk (4×4 @ 85-90% of 3RM) Every 2:30 Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots...
Read moreI like the Blue
CrossFit Gulch – CrossFit Weightlifting Back Squat (5×3 @ 85-90%) Every 3:00 Metcon Metcon (Time) 4rft Run 400m 8 Front Squats 165/110 Rest 3mins Rx+=205/135 20min cap
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