METCON For time: “Salty thirty” 30 ring muscle ups Rest 3 minutes 30 body weight power cleans Rest 3 minutes 30 body weight bench press Rest 3 minutes 30 box jumps 30 inches
Strength Thrusters 3-3-3-3-3-3 Skills 1 round: Lower from a handstand to your feet as slowly as possible, 20 reps Lower from a pull-up to a hang as slowly as possible, 16 reps
Time to get some new fancy apparel. For the next 2 weeks, we’ll take orders for new Pyro T-shirts, Hoodies and baseball 3/4 sleeve Ts. All american apparel (same fit as the rogue Ts and hoodies). The more we order, the cheaper they will be. More details when you come in. METCON CrossFit Open 14.1…
CrossFit Pyro had a blast competing this weekend at the western classic. Awesome work Scott. 12 minute EMOM Evens: 1 peg board accent Odds: 10 GHD sit ups METCON For time: 21-15-9 Deadlift 275/205 Strict ring dips
The Western Classic continues tomorrow. Pyro is on starting at 1000. Strength Snatch balance 5-4-3-2-1-1 METCON On a 8 minute running clock, perform 1 minute of each movement: Squats Push ups 20 inch box jumps (men and women) Row for calories Inverted burpees Wall balls Burpees Double unders
Western Classic competition at CrossFit Ramsay. Coach David and Scott will be competing all day in 3 gruesome events that will test their absolute limit. Come cheer us. Below are the heat times for team CrossFit Pyro: Event 1: 10:31 Event 2: 12:20 Event 3: 15:50 2 more workouts Sunday, heat times will be posted…
Skills 10 minutes EMOM Evens: Max double unders Odds: Rest METCON 10 minutes AMRAP 15 kettlebell swings 20 wall balls
For time: 15 jerks 45 pull-ups 12 jerks 36 pull-ups 9 jerks 27 pull-ups Use the same load for the jerks that you used for the cleans on Tuesday’s WOD. Jerks can be done from the floor, jerk boxes or rack.
This coming Saturday and Sunday, CrossFit Ramsay is hosting the western classic competition. 2 of our own are representing in competing in the Rx division, Coach David and Scott. There will be 3 workouts on Saturday and 2 Sunday. If you have any time to spare this weekend, swing by to cheers us up. Heat…
15 minutes to establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set.
