Author: Rachael Graves

Workout FOR TIME 10-9-8-7-6-5-4-3-2-1 DB Goblet Squats 5-10-15-20-25-30-35-40-45-50 Double Unders

Strength Clean & Jerk Workout CrossFit Games Open 15.48-Minute ARMAP of: 3 Handstand Push-ups3 Cleans6 Handstand Push-ups3 Cleans9 Handstand Push-ups3 Cleans12 Handstand Push-ups6 Cleans15 Handstand Push-ups6 Cleans18 Handstand Push-ups6 Cleans21 Handstand Push-ups9 Cleans

Workout EMOM x 20 MINUTES MIN 1 – 200m Run MIN 2 – 15/12 Cal Bike MIN 3 – Max Box Jumps (Step Down!) MIN 4 – Rest

CFML Ardmore: Monday 1/30 and Tuesday 1/31 classes will be held at 10 E Athens Avenue. On Feb. 16th the CrossFit community will kick off a worldwide celebration of fitness that anyone can join – the 2023 CrossFit Games Open. Join us each Friday during the Open for Friday Night Lights! Friday Night Lights kicks […]

Strength Deadlift Workout AMRAP x 12 MINUTES 2 Wall Walks 5 Deadlifts 25 Sit-Ups

Workout “Optimus Prime” AMRAP in 16 Minutes 60 Double Unders (90 Singles) 9 Deadlift* (275/205) 30/20 Cal Fan Bike

Workout “Partner Loredo” In Teams Of 2, Amrap in 24 Minutes of: 24 Air Squats 24 Push-Ups 24 Deadlift 500/425 Meter Row OR 400 Meter Run

Strength Power Snatch Workout Every Minute OTMx 12 Minutes MIN 1 – 20/15 Cal Bike | 15/12 Cal Bike MIN 2 – 1 Power Snatch (Use heaviest weight from today’s strength)

Workout FOR TIME 1200m Run 30 Alt. DB Front Rack Lunges 100 Double Unders Muscle-Ups* 100 Double Unders 30 Alt. DB Front Rack Lunges 1200m Run

Strength Deadlift Workout 8 SETS (:20 ON/ :10 OFF)* MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)** MOVT 2 – Up-Down Over Bar MOVT 3 – Sit-Ups