19.5 Last One Best One

***** OPEN WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups *Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups. Women use 45 lb. and perform...

03212019

WORKOUT   3/21/2019 STRENGTH 5x3 Bench Press (add 5#-20# to last 5x3 load) CONDITIONING M:25/W:20 Calorie Row every 4 minutes for 20 minutes *Score fastest and slowest...

Ice Age Meals In The House!

Hey all, Ice Age Meals is going to be at Good For You CrossFit for our Friday Night Open Workout . They will be dishing out free samples of their new brisket dish that will be available online at their website. Also, you can get a free Ice Age Meal on Friday night if...

Northern California Classic

What are you going to do when the Open is over and you are totally missing the anxiety of an online qualifier??? Register for the Northern California Classic Online Qualifier!!! The qualifier is 4/1 through 4/8. There are numerous divisions in this comp:...

5am Fun!

What are you doing at 5am???? ***** WORKOUT   3/18/2019 STRENGTH Week #6 of 5x3 5x3 Push Jerk (add 5#-20# to last 5x3 load) CONDITIONING Complete as many rounds as possible in 11 minutes of: 10 Right Arm Dumbbell Shoulder to Overhead (pick weight) 10 Left Arm Dumbbell...

Open Madness!

19.4 is off and running. #LFG ***** 3/16/2019 STRENGTH 5x3 Overhead Squat (add 5#-20# to last 5x3 load) CONDITIONING Complete 21/15/9 reps for time of: Overhead Squat (M:115#/W:80#) Abmat Sit-up *Run 200m after each round. 11 minute time...

Open Workout 19.4

Open Workout 19.4 3 rounds of: 10 snatches & 12 bar-facing burpees Rest 3 minutes 3 rounds of: 10 bar muscle-ups & 12 bar-facing burpees *Time cap: 12 minutes, including 3-minute rest period. If athlete does not compete the second three rounds, the time for the first...

Predictions?

Thoughts on what 19.4 is going to be? ***** WORKOUT   3/14/2019 STRENGTH 5x3 Push Press (add 5#-20#) CONDITIONING Complete 3 rounds for time of: 8 Hand Release Push-ups 12 Single Arm Dumbbell Hang Power Clean + Push Press (pick weight) 8 Push-ups 12 Single Arm...

03122019

WORKOUT   3/13/2019 STRENGTH 5x3 Back Squat (add 5#-20# to last 5x3 load) CONDITIONING Complete as many rounds as possible in 8 minutes of: 4 Thrusters (M:95#/W:65#) 4 Lateral Jump Burpees 40 Double Unders 8 Thrusters 8 Lateral Jump Burpees 40 Double Unders 12...

19.3 In The Books!

It's a wrap. Congrats to everyone who got their first strict handstand push-up. ***** WORKOUT   3/11/2019 STRENGTH 5x3 Sumo Deadlift (add 5#-30# to last 5x3 load) CONDITIONING Complete the following for time: 21 Sumo Deadlift High Pulls (M:95#/W:65#) 21 Chest to Bar...

 

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