9.30.17 SATURDAY

9.30.17 SATURDAY

CROSSFIT BENCHMARK METCON Partner Rowing Cindy In teams of 2 for time: AMRAP 30: 2:00 Max Calories Row Max Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats or Rx+: Partner Rowing Mary In teams of 2 for time: AMRAP 30: 2:00 Max Calories Row Max Rounds of “Mary” 5...
9.29.17 FRIDAY

9.29.17 FRIDAY

CROSSFIT STRENGTH/SKILL Sumo Deadlift (for Speed: 5 x 3) Seated Box Jumps BENCHMARK METCON “Texas” AMRAP 12: 10 Bar Facing Burpees 10 Front Squats (135, 95) 10 T2B Question of the Day  If you could travel in time, which influential figure would you most...
9.28.17 THURSDAY

9.28.17 THURSDAY

CROSSFIT GYMNASTICS Gymnastics Skill Work: EMOM 10: ODD Minutes: Pistols x 40s of work EVEN Minutes: Kipping x 40s of work METCON Tabata (8 intervals of 20s work/10s rest) 1) Hand Release Push-ups 2) BW Reverse Lunges in place 3) Russian KBS (70, 53) 4) Mountain...
9.27.17 WEDNESDAY

9.27.17 WEDNESDAY

CROSSFIT STRENGTH/SKILL 1): Floor Press (w. a pause: 9 x 3) 2): 1-Arm KB Row (3 x 10 ea.) BENCHMARK METCON Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# BOOTCAMP METCON 4 Rounds of Strength Circuit: 1a) 8 DB Pronated Grip Bench Press. Rest 30s....