6/5/18

1 min AMRAP DUs
1 min rest
*****
1 min AMRAP DUs
1 min AMRAP barbell push jerks
1 min rest
*****
1 min AMRAP DUs
1 min AMRAP push jerks
1 min AMRAP pullups or MUs
1 min rest
*****
1 min AMRAP DUs
1 min AMRAP push jerks
1 min AMRAP pullups/MUs
1 min AMRAP bar facing burpees
1 min rest
*****
1 min AMRAP DUs
1 min AMRAP push jerks
1 min AMRAP pullups/MUs
1 min AMRAP bar facing burpees
1 min AMRAP American KB swings
*****
*Score is total combined reps
*Sub ass bike or row for DUs

5/12/18

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FREE OPEN HOUSE CLASS! Hybrid Athletics celebrated our 10 year Anniversary and Grand Opening at our new home on April 28, 2018. We offered free classes to the public with or without experience in CrossFit. Since it was such a huge success we would like to provide a more intimate opportunity to take a class coached by Rob O and have a sit down with him afterwards to discuss CrossFit, Hybrid, and Rob’s personal fitness philosophy. Come join us this Saturday at 8:00am! 
All ages and fitness levels are welcome. See you at the whiteboard!
*****
CROSSFIT WOD: 7 rounds
10 pull-ups
10 burpee box jumps
10 alternating DB ground to overhead. 
*Scale up to 5 MU or 10 CTB or scale down to ring rows for pull-ups. 
*Sub ring rows for pull-ups. 
*Sub box jumps of step ups for BBJ.
*****
STRONGMAN WOD: 20min AMRAP of “Chief” with a stone. 
3 stones to shoulder
6 push-ups
9 air squats

3/10/18

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Partners -- Similar strength
Deadlift static hold -- HEAVY.
AMRAP Burpee box jumps.
*****
Chin over bar static hold.
AMRAP Standing DB strict press.
*****
Deadlift static hold -- HEAVY.
AMRAP burpee box jumps.
*****
*One partner must be in a static hold in order for the other partner to complete reps.
*If you cannot pull yourself over the bar you may use a box to jump into position.
*Each couplet is 5 min with 90 seconds rest between. Score is total combined reps.