9.20.17 WEDNESDAY

9.20.17 WEDNESDAY

CROSSFIT STRENGTH/SKILL 1a: Handstand Push-ups (Strict HSPU: 5 x 5.) 1b: Pull-ups (5 x 4.) BENCHMARK METCON “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups BOOTCAMP METCON EMOM 20: Minute 1: 40 Single Unders Minute 2: 30s...
9.19.17 TUESDAY

9.19.17 TUESDAY

CROSSFIT METCON EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4: 10 Ball Slams Minute 5: 10-30s Handstand Hold Minute 6: 1 Turkish Get-up each arm (moderate weight) BOOTCAMP METCON 5 Rounds of: 50 yard...
9.18.17 MONDAY

9.18.17 MONDAY

CROSSFIT Weightlifting        Clean Deadlifts (8 x 1.1 (10s) ) Benchmark Metcon        “The Chief” Max rounds in 3 minutes of:3 Power Cleans, 135#6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles Question of the Day Which ‘crash...
9.16.17 SATURDAY

9.16.17 SATURDAY

CROSSFIT METCON       In Teams of 3: AMRAP 36:Run 400 MetersAMRAP:10 KBS (53, 35)10 Burpees Question of the Day                                                                            Who you got...
9.15.17 FRIDAY

9.15.17 FRIDAY

CROSSFIT STRENGTH/SKILL       Sumo Deadlift (5 x 4)       Seated Box Jumps (Distance) BENCHMARK METCON        “Oceanside” 4 RFT:15 Box Jumps w. step down (24, 20)30 Wallballs (20, 14)15 C2B Pull-ups Question of the Day What’s your favorite sport?...
9.14.17 THURSDAY

9.14.17 THURSDAY

CROSSFIT SKILL REVIEW       Oly Skill Work: 3 Position Snatch1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat METCON 1) 4 Rounds of:50 Yard Sledpull or Push, AHAP. or 200 Meter Row Max Effort Row 2) 4 Rounds of:50 Yard Double OH KB Carry, AHAP. +...