02.17.18 SATURDAY

02.17.18 SATURDAY

CrossFit METCON For time w. a partner: 80 Curtis P’s (95, 65) Run 2 Mile carrying medball (20, 14) (or a light sandbag) Question of the Day Which historical figure would you like to...
02.16.18 FRIDAY

02.16.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (8 x 3 @66%, every 60s.) 2: Touch n Go Deadlifts: Work up to Metcon performing 3 sets of 2. BENCHMARK METCON “Timebomb” In 12:00: 50 Wallballs (20, 14) 40 Burpees over the Bar 30 Deadlifts (255, 165) Remaining...
02.15.18 THURSDAY

02.15.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Max Distance Farmer Carry in 5:00 2: Max Distance Front Rack Carry in 5:00 METCON 3 Rounds of In 5:00 Window: Row 500 Meters Remaining time Max Rounds of: 20 DB Renegade Rows 10 Ball Slams Rest 2:00 BootCamp METCON Team of 2 2 Rounds For...
02.14.18 WEDNESDAY

02.14.18 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (1RM. ) 1b: Banded Pulldowns: 4 x 10. METCON AMRAP 8: 2/1 Rope Climb 5 C2B Pull-ups 15 S2OH (135, 95) Rest 2:00 AMRAP 6: Single Arm Farmer Carry x 50 ft ea. AHAP 15 Banded Pushdowns 10 Barbell Rows (135, 95) Rx+:(Legless RC)...
02.13.18 TUESDAY

02.13.18 TUESDAY

CrossFit SKILL REVIEW Choose between one movement that will show up in this years open: – Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon) – Handstand Push-ups – T2B METCON For time with a partner: 250 Double Unders 200 Walking Lunges...

02.12.18 MONDAY

CrossFit STRENGTH/SKILL 1: EMOM) Back Squat (Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%.) 2: Power Clean + Squat Clean: Work above metcon weight performing sets of 2. BENCHMARK METCON “Times 3” AMRAP 5: 3 Squat Cleans (135, 95) 6 Lateral Burpees...