10.16.17 MONDAY

10.16.17 MONDAY

CrossFit WEIGHTLIFTING Deadlift (Touch n Go: Work up to a heavy 3) BENCHMARK METCON “16.5-ish” For Total Time: 21 Thrusters (95, 65) 21 Bar Facing Burpees Rest 2:30 18 Thrusters 18 Bar Facing Burpees Rest 2:30 15 Thrusters 15 Bar Facing Burpees Question of...
10.14.17 SATURDAY

10.14.17 SATURDAY

METCON Teams of 2 With a running clock: 4:00 AMRAP: Burpees (split as needed) 5:00 AMRAP: 7 DB Push Press (25, 15) 7 Box jumps w. step-down (24, 20) 5:00 AMRAP: Rowing for calories 5:00 AMRAP: 15 Russian KBS (53, 44) 7 Goblet Squats Question of the Day Did you enjoy...
10.13.17 FRIDAY

10.13.17 FRIDAY

CrossFit STRENGTH/SKILL 1: Speed Back Squats 2: Max Height Box Jump 3: Warm-up Hang Power Cleans   BENCHMARK METCON “Power Nap” For time: 30-20-10 Wallballs (20, 14) 21-15-9 Hang Power Cleans (135, 95) – Rx+:(30, 20) (155, 105)    ...
10.12.17 THURSDAY

10.12.17 THURSDAY

CrossFit METCON Not for time Teams of 2 complete: 400 Double Unders 300 Walking Lunges (BW) 200 Abmat Sit-ups 100 Calories on the Rower BootCamp METCON 5 Rounds of 30s Work/30 Rest: 1a) Row or Sled Sprint w/ Empty Sled 1b) Ball Slams 1c) Reverse Lunges in place 1d) DB...