wichita 316 crossfit
 

2017-12-10

Mon 30-20-10 Sumo DL High Pull (light) Pullup Tues 12min AMRAP 10 dumbbell S2OH 25′ front rack DB lunge 10 db power clean 25′ front rack DB lunge Wed Every 4 min for 24min 7 Snatch 5 Muscle Up 5 Sled Push Down & Back Thurs 15-12-9-6 KB Swing Goblet Squat 3x Double Und
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2017-01-30

Mon 15min AMRAP 3,6,9,12, etc Power Clean (~75%) Handstand Pushup Run 200 after each round Tues 10min AMRAP 3 Muscle up (6 pullups + 6 dips) 15 Wall Ball 30 Double Unders Wed 5 Rounds 2min AMRAP 10 Bar-facing Burpees 8 Thrusters Rest 1min between rounds Thurs 30-20-10 Shoulder to Over
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2016-11-07

Mon 4x2min 10 Alt KB/DB Snatches 10 Box Jump Over ME Target Burpees Rest 2min between rounds Score is total # of burpees over all rounds Tues 21-15-9-6 Sumo DL High Pull Overhead Alt Lunge Pushup Use same weight for SDLHP & OH lunges. Or scale lunges as needed – bodyweight
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Open Gym & Upcoming Masters World Cup Weightlifting Championships

There will be no coaches tomorrow during the Saturday classes as all the coaches will be at the MidWest Gridfest Competition. We will have open gym though so feel free to come and get your workout in. That means no Oly class either. Speaking of Olympic lifting, Jen and Jenny will be c
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2014-12-04

4 Rounds 10 DL 20 lateral jumps (try same height as box jumps) 30 situps Dxtra: ME Turkish getup (l&r) – use kettlebell, dumbbell or barbell
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2013-08-09

5 rounds for time of: 12 Wall Balls 12 Toes To Bars
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2013-07-12

3 Rounds 400m Run 20 Wall Ball 10 Toes to Bar
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Weds, 2013-04-24

Oly Skill – Snatch Pull + Snatch 3 Rounds 3 min AMRAP 5 Push Press 7 Toes-to-bars 9 Burpees Rest 1:30 between each round. For each round restart the AMRAP.  
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