11.18.17 SATURDAY

11.18.17 SATURDAY

CrossFit BENCHMARK METCON “Batman & Robin” One round each partner: Partner A runs 200 M Partner B does AMRAP Double Unders (or single unders) Switch. One round each partner: Partner A runs 200M (or 300m Row) Partner B does AMRAP Squats w/ Plate (45/25)...
11.17.17 FRIDAY

11.17.17 FRIDAY

CrossFit STRENGTH/SKILL Back Squat (For Speed:  6 x 4, every 60-90s.) BENCHMARK METCON “Bear Grylls” In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) – Squat Clean Thruster + Back Squat Thruster Question of the Day If you could invent...
11.16.17 THURSDAY

11.16.17 THURSDAY

CrossFit METCON Part #1 2 Options with a partner, you go/I go style: 10 Rounds of: Sledpull Powerwalk x 60 yards @heavy. Rest 60s. or 8 Rounds of: Row 200 Meters Part #2 With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Athlete choice of weight. BootCamp...
11.15.17 WEDNESDAY

11.15.17 WEDNESDAY

CrossFit STRENGTH/SKILL 1a) Barbell Rows: Accumulate 60 Reps, AHAP. 1b) Perform 10 Slow and Controlled Banded Pushdowns between sets. METCON 4 Rounds, each for time: 18/15 Calorie Row 15 Box Jumps w. step down (24, 20) 12 Push Press (135, 95) 9 Pull-ups BootCamp...
11.14.17 TUESDAY

11.14.17 TUESDAY

CrossFit BENCHMARK METCON “600” For time: 100 Double Unders 100 Walking Lunges 100 Abmat Sit-ups 100 KBS (53, 35) 100 Shoulder Taps 100 Double Unders BootCamp METCON 4 Rounds of Strength Circuit: Heavy Sledpush x 50 meters. 1-Arm KB Rows x 10 ea. DB...
11.13.17 MONDAY

11.13.17 MONDAY

CrossFit WEIGHTLIFTING 1: Box Front Squat (2RM) 2: Power Clean + Squat Clean (1 + 1) BENCHMARK METCON “Times 3” AMRAP 5: 3 Squat Cleans (135, 95) 6 Lateral Burpees Rest 2:00 AMRAP 5: 3 Power Cleans (135, 95) 6 Lateral Burpees Rest 2:00 AMRAP 5: 3 Power...