CrossFit 3.11.19

CrossFit Conifer - CrossFitWarm-up (No Measure)1 min DU or SUs 15 Banded SDHP 10 BurpeesSquat Clean (Every 90 sec x 5: 5 @ 50%)* touch-and-goMetcon (AMRAP - Rounds and Reps)Half Cindy AMRAP 10 5 Pull-Ups 10 Push-Ups 15 Air Squats

HSP 3.11.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)1 min SUs 15 Banded SDHP 10 BurpeesSquat Clean (Every 90 sec x 5: 5 @ 50%)* touch-and-goMetcon (AMRAP - Rounds and Reps)Half Cindy AMRAP 10 5 Pull-Ups 10 Push-Ups 15 Air Squats

MSP 3.11.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)1 min SUs 15 Banded SDHP 10 BurpeesSquat Clean (Every 90 sec x 5: 5 @ 50%)* touch-and-goMetcon (AMRAP - Rounds and Reps)Half Cindy AMRAP 10 5 Pull-Ups 10 Push-Ups 15 Air Squats

CrossFit 3.9.19

CrossFit Conifer - CrossFitWarm-up (No Measure)3 rounds: 6 x 30 ft Shuttle Sprints 10 Ring Rows 5 Push-upsMetcon (AMRAP - Rounds and Reps)AMRAP 35: 12/9 Calorie Assault Bike 12 Kettlebell Swings (53/35) 9 Burpees* Teams of 3. Partner 1 must complete full round before partner 2 goes, etc. ** Rower...

Conifer Strength 3.9.19

CrossFit Conifer - Conifer StrengthWeighted Pull-ups (7 x 3)* scaled: Pull-up negativesTurkish Get Up (5 x 3/3)Use same weight for all 5 setsBack Squat (8 x 4 @ 50-55%)Tempo: 2-3-1-1Accessory3 x 10 DB Cuban Press 3 x 120 ft Farmer Carry (AHAP)

CrossFit 3.8.19

CrossFit Conifer - CrossFitWarm-up (No Measure)30/30 ft Shuffle Run 30 Jumping Jacks 10/10 DB Push Press 60 ft. Alternating LungesCrossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes