CrossFit 2.8.20

CrossFit Conifer - CrossFitWarm-up (No Measure)30 Seconds Each: Low Box Step-ups Sit-ups Mountain Climbers Lateral Box Step-ups (30 Seconds Each Leg) Hollow Hold Tuck Jumps High Box Step-ups Superman Pulses BurpeesMetcon (Time)Teams of 3 For Time (30 Minute Cap): 3 Rounds: 1,000m Row 30 TTB Into... 21 Burpee Box Jump...

CrossFit 2.7.20

CrossFit Conifer - CrossFitWarm-up (No Measure)10 KB Russian Swings 10 WB Thrusters 10 Freedom KB Swings 15/15 sec. OH KB HoldMetcon (AMRAP - Reps)Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row 6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Calorie Row 9 Wallballs...

Conifer Strength 2.6.20

CrossFit Conifer - Conifer StrengthMuscle Clean (3 x 3)Working sets. Concentrate on fast elbows!High-Hang Clean (6 x 2)2 = 1 High Hang Clean + 1 Hang Clean w/ Pause in CatchPush Jerk (5 x 3 @ 55%)From behind the neck

HSP 2.6.20

CrossFit Conifer - High School ProgramWarm-up (No Measure)1 Minute Easy Row PVC Straight Leg Swings PVC Overhead Squats 45 Seconds Moderate Row PVC Pass Throughs PVC Overhead Squats 30 Seconds Faster Row PVC Lat Stretch PVC Overhead SquatsMuscle Snatch (1 x 3)Metcon (5 Rounds for weight)On the 4:00 x 5...

Conifer Fitness 2.6.20

CrossFit Conifer - Conifer FitnessMetcon (No Measure)Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Sandbag or Kettlebell Front Squats x 10 reps @ 3111 Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111 Station 3 – Tall Box Jumps x 10 reps(height of...

CrossFit 2.6.20

CrossFit Conifer - CrossFitWarm-up (No Measure)1 Minute Easy Row PVC Straight Leg Swings PVC Overhead Squats 45 Seconds Moderate Row PVC Pass Throughs PVC Overhead Squats 30 Seconds Faster Row PVC Lat Stretch PVC Overhead SquatsMuscle Snatch (1 x 3)Metcon (5 Rounds for weight)On the 4:00 x 5 Rounds: 300/250...