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).