Lots of AMRAPS!

Post your rounds!

Missed : (

I missed Nemefit this week so I don't know what we did... help!

Love,
Vegas

Team Relay!

HomeFit

No Nemefit today, but here is the at-home prescription:

8 Sets:
5 Burpee Broad Jumps
10 total walking lunges
5 squat jumps
5 clapping push ups
rest 1 min

Record times for all 8 individual sets in the comments!

The hips don't lie!

Thrusters and Fight Gone Frisbee Style!

2011 Nemefit!

Nemefit round 3, back at Windy City

Max Box Jump
Max Avg. Watt on Rower, 1 minute
8 rounds of 30s on, 30s off- 1 3-pillar suicide, box jumps in remaining time. Score is combination of reps.

If you can dodge a wrench...

Sad to say this is the last NemeFit day for the season but that was the way to go, out with a blast (...even if it was in the face)! Ha ha ha. I hope you gals have a great time and Nationals win or lose. Feel free to reach out if I can do anything at all for you in the off-season!

CrossFit Dodgeball!
"Grace" 30 clean and jerks for time
...more CrossFit Dodgeball!

Last High Volume

Dodgeball 2 on 2 off x2

30-25-20-15-10-5
Hang power clean
Toe-to-bar
Box Jump

Hallway sprint between rounds

W/Bryce

1RM Shoulder to Overhead in 10 min

3 Rounds of:
1min KB Swings 30 sec rest
1 min Broadjump rest 30
1 min Burpee rest 30
1 min Row rest 30

Overhead squats

First of all congrats gals at winning CHC!

Overhead squats 1RM

4 Rounds for time:
10 Overhead squats (60-70% of your 1 rm)
10 24" box jumps
10 Pull ups
500m Row

C&J max

1RM clean and jerk

3 rounds for time:
10 C&J (65-75% 1rm)
400m run

Slacking

5RM Deadlift

Metcon:
With a partner (...or not, Vegas)
start with: 400m run with a 15# plate
(30 per person)
Wallball
Thrusters
Partner Lateral Burpees
end with: 400m run with a 15# plate

Thanks gals!!!

Single leg contralateral deadlift

3 Rounds for time of:

500m Row

25 Lateral sprints

10 Pull ups

Quiet Night

Split squats (loaded in FSqt position) x6 reps per leg
Handstands biggest ROM possible

Metcon:
Partner cleans
With a continuously running clock with a partner do one clean the first minute, two cleans the second minute, three cleans the third minute... continuing as long as you and your partner are able.

(Power cleans minutes 1-14 Hang cleans 15+)

Fatigued Intermittent Agility WOD

Station rotation warm up
2 rounds
10 pull ups
10 push ups
10 wall squats
250m row
10 box jumps

3 rounds
15 Deadlifts
30 Bar jumps

2min rest

3 rounds
15 Cleans
2x Hallway sprints

2 min rest

3 rounds
15 Heavy wall balls
30 Ball toe taps

Good luck in Seattle gals. Can wait to hear you made it in the top 5!

Speed/reaction day 1

Med ball warm ups/ Upper plyos and tosses.

Max pull up/ Double unders.

Depth jumps
20"/20"
24"/20"
20"/24"
24"/24"

Reactions drills
24" depth jump to reaction drills
mix of visual/auditory combos

CF Football Total

1rm (Power) clean
1rm Back squat
1rm Bench
1rm Deadlift

Good luck in Co. gals!

Another 20 min'er

21Jul10

Power cleans 1RM

"Cindy"
AMRAP in 20 min of:
5 Pull ups
10 Push ups
15 Squats