Monday 171023

Gymnastics Benchmark:

1 min. Max Pull Ups

1 min. Max Box Jumps, 24/20"

1 min. Max HSPUs/ HR Push Ups

1 min. Max Ring Mus/ Ring Dips

1 min. Max Burpees

1 min. Max T2B

- Rest 2:30 between

Met Con:

AMRAP 6

12 Wall Balls, 20/14 lbs.

12 Deadlifts, 105/75 lbs.

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WODs

 
  • Tuesday 180116

    Tuesday 180116

    Oly Tech: High Hang Squat Clean 5 x 3  -across @ 55% 1RM  Met Con: "Lurong Benchmark WOD" AMRAP 8 8 Burpee Box Jump Overs 8 Power Clean 8 Thrusters Level 3: 30/24", 95/65#         Masters + 24/20", 75/55# Level 2: 24/20", 75/55#         Masters + 20/14", 65/45# Level 1: 20/14",Read More »
  • Monday 180115

    Monday 180115

    Strength: Back Squat 5 x 3 - across @ 85-90% 1RM  Met Con: EMOM x 15 Min 1: 40 sec. Max kcal Row Min 2: 40 sec. Max DUs Min 3: RestRead More »
  • Sunday 180114

    Sunday 180114

    Rest DayRead More »
  • Saturday 180113

    Saturday 180113

    Met Con: For time- 60 Deadlifts, 225/155 lbs. 50 Pull Ups 40 Front Rack Lunges, 135/95 lbs. 30 Ring Dips 20 Snatches, 135/95 lbs. 10 Ring MUs 60 BurpeesRead More »
  • Friday 180112

    Friday 180112

    Row: EMOM x 12 Min. 1: 50 sec. Row Min. 2: 40 sec Row Min. 3: 30 sec. Row Min. 4: Rest *score is total calories Met Con: 2 RFT- 55 Wall Balls, 20/14 lbs. 10 Rope ClimbsRead More »

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News and More

 
There is no 6 a.m. class on Tuesday 11/28 because no one reserved a spot. Remember that you have to reserve by 9 p.m. the night before for that class!
Saturday, November 11th, we will only have 10:30 class. There will be no limit on class size. Afterwards, stop by CrossFit Buffalo to support our athletes competing in the Movember Throwdown!
On Monday, September 4th, we will only have classes at 10 am and noon in observance of Labor Day.
INFORMATION REGARDING THE SUMMER RUMBLE... The athlete briefing will begin at 8:30 this Saturday morning.  This will allow for plenty of time to explain the workouts, answer questions, and warm up before the first heat starts at 9 am. Please arrive at least a few minutes before 8:30 to get your heat assignment and pick
Monday, July 3rd classes: 10 am, noon, 4:30, 5:30 Tuesday, July 4th classes: 9 am, 11 am

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