10.09.17 MONDAY

10.09.17 MONDAY

CROSSFIT WEIGHTLIFTING 1 1/4 Front Squat (3RM) BENCHMARK METCON “Elvis” For time: 30 Squat Cleans (185, 125) Rx+:(225,...
10.07.17 SATURDAY

10.07.17 SATURDAY

CROSSFIT METCON AMRAP 30 teams of 3: 10 Wallballs (20, 14) 8 T2B 6 Burpee Box Jumps (24, 20) Question of the Day What’s your favorite form of cardio? Rowing? Biking? Running? Jumping Rope?...
10.06.17 FRIDAY

10.06.17 FRIDAY

CROSSFIT BENCHMARK METCON “Dr. Feelgood” For time: 500 Meter Row 30 Deadlifts (185, 125) 15 Front Squats (185, 125) 21 Pull-ups 500 Meter Row 20 Power Cleans (185, 125) 10 Front Squats 15 Pull-ups 500 Meter Row 10 Jerks (185, 125) 5 Front Squats 9 Pull-ups...
10.05.17 THURSDAY

10.05.17 THURSDAY

CROSSFIT GYMNASTICS EMOM 10: ODD Minutes: Pistols x 40s EVEN Minutes: Kipping x 40s METCON AMRAP 18 w. a partner: 40 KBS (53, 35) 40 Calorie Row/Bike 40 Walking Lunges BOOTCAMP   METCON For time w. a partner: Buy in: 800m Run Then, 150 Air Squats 150 Single...
10.04.17 WEDNESDAY

10.04.17 WEDNESDAY

CROSSFIT WEIGHTLIFTING 1: Floor Press (w. a pause: 9 x 3) 1-Arm KB Row (3 x 12 ea) BENCHMARK METCON “Annie” 50-40-30-20-10 Double-unders Sit-ups BOOTCAMP METCON 4 Rounds of Strength Circuit: 1a) DB Split Squats x 6 ea. 1b) Box Assisted Pull-ups x 4-5....
10.03.17 TUESDAY

10.03.17 TUESDAY

CROSSFIT GYMNASTICS EMOM 10: ODD Minutes: Hollow Hold x challenging EVEN Minutes: Chest Facing Handstand Hold or Handstand Walk or Shoulder Taps x 40s. BENCHMARK METCON “Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile BOOTCAMP METCON 3 Rounds of: 200 Meter...