Friday 11/30/18

CrossFit LandRush – CrossFit View Public Whiteboard CrossFit Metcon (Time) “Ric Flair” from Masters Mania (2018) Scaled 18 Thrusters (75/55) 18 Jumping Pull Up 12 Thrusters (75/55) 12 Banded Pull Ups 9 Thrusters (75/55) 6 Banded Pull Ups Rx 21...

BootFit 11/29/18

CrossFit LandRush – BootFit View Public Whiteboard BootFit Metcon (Time) Complete 2 rounds for time of… Scaled 25 Cal Row 25 Box Jumps (20/16) 300m Run 25 Burpees 25 KB Swings (35/25) Rx 30 Cal Row 30 Box Jumps (24/20) 400m Run 30 Burpees 30 KB Swings...

Endurance 11/29/18

CrossFit LandRush – Endurance View Public Whiteboard Endurance Metcon (Weight) EMOM10 Every minute on the minute for 10 minutes complete the following.. Scaled 3 Deadlifts (Start at 40% and add 5% every second lift) Rx 3 Deadlifts (Start at 50% and add 5% every...

Thursday 11/29/18

CrossFit LandRush – CrossFit View Public Whiteboard CrossFit Metcon (No Measure) EMOM6 Every minute on the minute for 6 minutes complete. Even- 8ez Bulgarian Split Squats Odd- 8 Glute Hip BridgesBuild weight in both as able. Bulgarian Split Squat Weighted Glute...

Mass Class 11/28/18

CrossFit LandRush – Mass Class View Public Whiteboard MASS Class 1/4 Back Squat + Back Squat 3 Sets of 5 Reps rest 2:00 between sets Back Squat For Reference Front Squat 3 Rep Front Squat Ladder! Complete 3 Reps at each station. 90 seconds per station Scaled...