Monday


Announcements

The 6 AM class is back on, Monday – Friday.

336 CrossFit – CrossFit

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CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Saturday


Announcements

The 6 AM class is back on, Monday – Friday.

336 CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Partner WOD:

4 minutes on 1 minute off.

Reps can only be accumulated while partner is holding static position.

KB Swings while partner holds handstand (24/16kg)

Burpee with jump over partner holding plank

AbMat Situps while partner holds plate pinch (35/25) both hands

Overhead Walking Lunges w Slamball (30/20) while partner hangs from pull-up bar

-Score is totat reps accumulated between 4 stations

Friday


Announcements

336 CrossFit Weightlifting Workshops – March 28th & 29th

Classes are lead by USAW certified coaches Josh Connor and Ben Sturgill. To reserve a spot you must email Ben@336crossfit.com.

Saturday, March 28th from 12-2pm we will host a Kids weightlifting class. This class is for non members ages 8-18. We will focus on the very basics of the squats, presses, snatch and clean. Cost is $20.

Sunday, March 29th from 9-12 we will host a weightlifting workshop. This will be for any current 336 and High Point Crossfit member or anyone above the age of 18. We will focus in depth on the Snatch and Clean & Jerk. Cost is $30.

336 CrossFit – CrossFit

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Metcon

Metcon (Time)

5 rounds

5 Power Cleans (155/95)

10 Over the Bar Burpees

15 HR Pushups

Endurance

Metcon (Time)

100 Calorie Row

Thursday


Announcements

336 CrossFit Weightlifting Workshops – March 28th & 29th

Classes are lead by USAW certified coaches Josh Connor and Ben Sturgill. To reserve a spot you must email Ben@336crossfit.com.

Saturday, March 28th from 12-2pm we will host a Kids weightlifting class. This class is for non members ages 8-18. We will focus on the very basics of the squats, presses, snatch and clean. Cost is $20.

Sunday, March 29th from 9-12 we will host a weightlifting workshop. This will be for any current 336 and High Point Crossfit member or anyone above the age of 18. We will focus in depth on the Snatch and Clean & Jerk. Cost is $30.

336 CrossFit – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

4 attempts at max reps Muscle Ups, Chest to Bar Pullups, Pullups

—3 min rest between

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Lunges w/ KB Overhead (L arm) (53/35)

10 Lunges w/ KB Overhead (R arm)

20 Situps

30 Double Unders

Wednesday


Announcements

336 CrossFit Weightlifting Workshops – March 28th & 29th

Classes are lead by USAW certified coaches Josh Connor and Ben Sturgill. To reserve a spot you must email Ben@336crossfit.com.

Saturday, March 28th from 12-2pm we will host a Kids weightlifting class. This class is for non members ages 8-18. We will focus on the very basics of the squats, presses, snatch and clean. Cost is $20.

Sunday, March 29th from 9-12 we will host a weightlifting workshop. This will be for any current 336 and High Point Crossfit member or anyone above the age of 18. We will focus in depth on the Snatch and Clean & Jerk. Cost is $30.

336 CrossFit – CrossFit

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Weightlifting

Metcon (Weight)

Hang Power Cleans

Unbroken Sets of 5-4-3-2-1

-Score is total of weight used for each set.

Metcon

Metcon (Time)

30-20-10

Box Jumps (24/20″)

Shoulder to Overhead (115/75)

Wallballs

Tuesday


Announcements

336 CrossFit Weightlifting Workshops – March 28th & 29th

Classes are lead by USAW certified coaches Josh Connor and Ben Sturgill. To reserve a spot you must email Ben@336crossfit.com.

Saturday, March 28th from 12-2pm we will host a Kids weightlifting class. This class is for non members ages 8-18. We will focus on the very basics of the squats, presses, snatch and clean. Cost is $20.

Sunday, March 29th from 9-12 we will host a weightlifting workshop. This will be for any current 336 and High Point Crossfit member or anyone above the age of 18. We will focus in depth on the Snatch and Clean & Jerk. Cost is $30.

336 CrossFit – CrossFit

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Weightlifting

Back Squat (5 x 5)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Monday


Announcements

336 CrossFit Weightlifting Workshops – March 28th & 29th

Classes are lead by USAW certified coaches Josh Connor and Ben Sturgill. To reserve a spot you must email Ben@336crossfit.com.

Saturday, March 28th from 12-2pm we will host a Kids weightlifting class. This class is for non members ages 8-18. We will focus on the very basics of the squats, presses, snatch and clean. Cost is $20.

Sunday, March 29th from 9-12 we will host a weightlifting workshop. This will be for any current 336 and High Point Crossfit member or anyone above the age of 18. We will focus in depth on the Snatch and Clean & Jerk. Cost is $30.

336 CrossFit – CrossFit

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CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.