Silver Strike CrossFit – CrossFit
No Class
Silver Strike CrossFit – CrossFit
Weightlifting
Pendlay Row (8-8-8)
Increase weight each set
Metcon
Metcon (Time)
3 Rounds for Time:
100m 2 DB Farmer Carry (55/35)
12 Wall Balls
6 DB Deadlifts (55/35)
Silver Strike CrossFit – CrossFit
Weightlifting
Box Squat (8-8-8)
Using Box or Bench
Increase weight
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
25 Double Unders
21 Russian Kb Swings
15 Ring Rows
9 Burpees
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 2 Clean & Jerk )
Every Min On Min
Split Jerks
Metcon
Metcon (Time)
For Time:
1 up to 10
Front Squat (135/75)
Toes to Bar
Push Press (135/75)
111,222,333…up to 10
Silver Strike CrossFit – CrossFit
No Class
Silver Strike CrossFit – CrossFit
No Class
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
12 Days of Christmas (Time)
For Time:
12 Days of Christmas!
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Wallballs (20/14)
11 Burpees
12 Lunges w/Barbell (75/55)
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
15min Increasing Ladder AMRAP:
1x Front Rack Lunge (115/75)
1x Bench Press (.75 BW)
1x Burpee
Increase reps each round 1,1,1,2,2,2,3,3,3…
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
