Members

CrossFit Posted ThrowDown

Saturday, January 22 at 8:00 am

Join us for our FUN in-house competition for Posted members Saturday, January 22 at 8am, followed by our Posted after party for members and family!

“Squat Clean you JERK”

Workout 1a
For Time:
Partner 1 – Row Cals (25)
Partner 2 – Burpee Box Jump Overs (15)
Partner 1 – Burpee Box Jump Overs (15)
Partner 2 – Row Cals (25)


Workout 1b
Max reps of Squat Clean & Jerk

6 minute to complete workouts 1a and 1b

“WMG Repeater”

Workout 2
10 Min AMRAP


10 Alternating DB Snatches
20 Synchro T2B
30 Double Unders


10 Alternating DB Snatches
20 Synchro Pull Ups
30 Double Unders


10 Alternating DB Snatches
20 Synchro C2B
30 Double Unders


10 Alternating DB Snatches
10 Bar MU
30 Double Unders


*Repeat BMU triplet for remainder of time

Promised Land

For Time:

50 Dumbbell Deadlifts

4 Wall Walks

50 Dumbbell Power Cleans

6 Wall Walks

50 Dumbbell Front Squats

 8 Wall Walks

50 Dumbbell Thrusters

10 Wall Walks

50 Single Dumbbell Overhead Lunge

12 Wall Walks

50 Burpees Over Dumbbell

Partners split all reps evenly

Time cap – 16 Min


Shop New CrossFit Posted Apparel Online


Bring-A-Friend Workout

Do you miss hanging out with friends? Us too!
BRING-A-FRIEND to Posted during our once a month events.

Do you have friends and family who are interested in seeing what crossFit is all about? Or need a place to spend some quality time with your BFF? Bring them to Posted for a workout!

This class is open to all fitness levels. Adult and teen members can bring any non-current members (past and suspended members are welcome).


Track your fitness! Post your WOD scores and PRs


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