Announcements
We will be closed this Friday evening, and Saturday. Happy Halloween!!!
Silver Strike CrossFit – CrossFit
Dips (Lv2 weighted 10-10-10)
Banded Tri pull down (10-10-10)
Metcon (Time)
For Time:
50 Back Squats (95/75)
40 Push ups
30 S2OH (95/75)
50 Front Squats (65/55)
40 Ab Mat Sit Ups
30 S2OH (65/55)
50 OHS (45/35)
40 Push Ups
30 S2OH (45/35)
*Use 10s Strip Down Weights as Weight Decreases
Announcements
We will be closed this Friday evening, and Saturday. Happy Halloween!!!
Silver Strike CrossFit – CrossFit
Dips (Lv2 weighted 10-10-10)
Banded Tri pull down (10-10-10)
Metcon (Time)
For Time:
50 Back Squats (95/75)
40 Push ups
30 Hang Cleans (95/75)
50 Front Squats (65/55)
40 Ab Mat Sit Ups
30 Hang Cleans (65/55)
50 OHS (45/35)
40 Push Ups
30 Hang Cleans (45/35)
*Use 10s Strip Down Weights as Weight Decreases
Announcements
We will be closed this Friday evening, and Saturday. Happy Halloween!!!
Silver Strike CrossFit – CrossFit
Conditioning
400m, 200m, 100m Sprint x2 (sub row if raining) *all out
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
30 Double Unders
15 Kb Squats
100m Kb Carry
15 Ab Mat Sit Ups
Announcements
We will be closed this Friday evening, and Saturday. Happy Halloween!!!
Silver Strike CrossFit – CrossFit
Landmine Press (10-10-10)
Shoulder Press using Landmine attachment
Shoulder Press (Seated Barbell Strict Press 10-10-10)
Metcon (Time)
For Time:
9-6-3
Deadlift
Muscle ups (Bar or Ring) *Sub ring dips
V Ups
400m Row
9-6-3
Power Snatches
Wallballs
Burpees
Silver Strike CrossFit – CrossFit
Tire Drag (100m Weighted Tire Drag x4 2 forward/2 backward)
Tire Drag with or without weight
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
50m Shuttle Sprint (3 cones)
5 Barbell “Curtis P” (Clean, Lunge Rt, Lunge Lt, Push Press)
10 Box Jumps
5 Toes to Bar
Announcements
We will be closed this Friday evening, and Saturday. Happy Halloween!!!
Silver Strike CrossFit – CrossFit
Tire Drag (100m Weighted Tire Drag x4 2 forward/2 backward)
Tire Drag with or without weight
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
50m Shuttle Sprint (3 cones)
5 Barbell “Curtis P” (Clean, Lunge Rt, Lunge Lt, Push Press)
10 Box Jumps
5 Toes to Bar
Silver Strike CrossFit – CrossFit
Bent Over Row (DB Row 10-10-10-10)
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Jumping “Lynne” 30 Double Unders after each round.
Cash Out: 50 Ring Toe Tucks
Silver Strike CrossFit – CrossFit
Bent Over Row (DB Row 10-10-10-10)
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Jumping “Lynne” 30 Double Unders after each round.
Announcements
No Class on Saturday 10/24. We will be paying our respects at the funeral for Jeanne and Mark Hounsell. Coach Heather’s sister and brother in law. Thanks for your understanding.
Silver Strike CrossFit – CrossFit
EMOM (8 min 1 Hang Snatch/1 OHS)
Every Min On Min
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Silver Strike CrossFit – CrossFit
Bench Press (5-3-1)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
15 Pull ups
10 Ring Dips
15 Plate Sit ups
200m Row
