6.17.24

Metcon
“Ingrid”
10 RFT
3 Snatches @ 135/95
3 Bar-facing Burpees

Skill Development
10 min EMOM
O: 10/7 Calorie Bike
E: 20 Grasshoppers

Accessory
100’ Overhead Carry x5
RX: 135/95
RX+: 185/125

"Girl" Week

Monday, June 17th starts our annual week of benchmark tests of the CrossFit “Girls”. We always enjoy this week because the intensity is much higher when we’re performing benchmark tests. This is our 9th year of programming “Girl” week and we’re looking forward to seeing how well everyone does.

As we traditionally do, we’ll end the week at the St. Clairsville High School track for “Nancy”.

6.24.23

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
3 Pause Front Squats

4 Rounds E2M
1 - 1 1/4 Squat Cleans

3 Rounds E2M
2 - 2 Position Cleans

CrossFit
Metcon
“Nancy”
5 RFT
400m Run
15 Overhead Squats @ 135/95

Workout is at St. Clairsville High School track. Try to come in a few minutes early to the gym and help us transport equipment there.

6.23.23

Metcon
“Jackie”
1k Row
50 Thrusters @ 45/35
30 Pull-ups

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs

6.22.23

Metcon
“Gwen”
15-12-9
Clean & Jerks
Touch and go at floor only.  No reset or regrip.  No dumping.  Use same load for each set.
Rest as needed between sets.

Immediately after workout, in a 6-minute window, find a 2-rep TnG C&J.

Accessory
Reverse Hypers 4x15
Reverse Hyper Leg Extensions 4x15