CrossFit 3.21.20

CrossFit Conifer - CrossFitMetcon (Time)For Time (30 Minute Time Cap): 3 Rounds: 20/15 Calorie Bike or Row 15 Toes to Bar 15 Thrusters (95/65) 15 Thrusters (115/85) 15 Thrusters (135/95) 3 Rounds: 20/15 Calorie Bike or Row 15 Lateral Barbell Burpees

CrossFit 3.20.20

CrossFit Conifer - CrossFitWarm-up (No Measure)2 Rounds : 30 Seconds Air Squats 30 Seconds Medicine Ball Deadlifts 30 Seconds Alternating Box Step-ups 30 Seconds Medicine Ball Strict Press 30 Seconds RowFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,...

CrossFit 3.19.20

CrossFit Conifer - CrossFitWarm-up (No Measure)3 Rounds: 15 Jumping Jacks 10 Banded Good Mornings 5 Ring RowsMetcon (Time)5 RFT: 10 KB Swings (70/50) 200' Single Arm Farmers Carry (70/50) 20/15 Calorie Assault Bike

Conifer Fitness 3.19.20

CrossFit Conifer - Conifer FitnessMetcon (No Measure)Three to Four sets of: Kettlebell Complex *10 Bulgarian Goat Bag Swings *10 Single-Arm KB Presses (each arm) *10 Alternating Reverse Lunges with Goblet Hold *10 Single KB Thrusters (hands on horns) Rest 2 minutesMetcon (4 Rounds for time)E4MOM x 4 20/15 Cal Assault...

CrossFit 3.18.20

CrossFit Conifer - CrossFitWarm-up (No Measure)2 Rounds: 200m Run 12 Alternating Reverse Lunges 6 No Push-Up Burpees 3 Broad JumpsMetcon (Time)5 RFT: 12 Lateral Burpees Over DB 40 Double Unders 12 Single DB Box Step Ups (50/35 to 24"/20") 40 Double UndersAccessoryNot For Time: 50 GHD Sit-ups 50 Rower Pike-ups...

CrossFit 3.17.20

CrossFit Conifer - CrossFitWarm-up (No Measure)1 min Row or Bike Then 3 Rounds: 5/5 Pigeon Stretch 5/5 Samson Stretch 5 Inchworm to Push-Ups 5/5 Mountain ClimbersMetcon (3 Rounds for time)On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike *30 Minute...