12.04.17 MONDAY

12.04.17 MONDAY

CrossFit STRENGTH/SKILL 1: Paused Front Squat (Multiple Pause: 1RM) 2: Warm-up Power Cleans BENCHMARK METCON “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Question of the...
12.03.17 SUNDAY

12.03.17 SUNDAY

3 TEAM WOD Buy in: 1200M Run 8 ROUNDS FOR TIME 8 Pullups 8 Pistols 8 Power Cleans 95#/65# 8 HSPU 8 Hollow Rocks 8 Overhead Squats 95#/65# 8 Burpees 8 Snatches 95#/65# * 1 Partner will be on a rower * Rotate partners on rower every 500M Cash out: 1200M...
12.02.17 SATURDAY

12.02.17 SATURDAY

CrossFit METCON AMRAP 33 w. a partner: 1k Row 100 Double Unders 50 Power Snatch (75, 55) Question of the Day Which of the Seven Dwarfs is most like...
12.01.17 FRIDAY

12.01.17 FRIDAY

CrossFit WEIGHTLIFTING 1: Back Squat (For Speed: 5 x 3 @85%) 2: Squat Clean (Work up to a moderate double, touch n go) BENCHMARK METCON “Adrenaline” AMRAP 8 of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat...
11.30.17 THURSDAY

11.30.17 THURSDAY

CrossFit SKILL REVIEW Oly Skill Work *Pick 1 Movement and Spend 15 minutes working on it. METCON 5 RFT: 10 Goblet Squats (53, 35) 10 T2B 10 Wallballs (20, 14) 10 Calorie Row BootCamp METCON For time w. a partner: 800m Run 200 Single Unders 100 Air Squats 100 Abmat...
11.29.17 WEDNESDAY

11.29.17 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Speed Floor Press (9 x 3) 1b: Banded Pull-apart BENCHMARK METCON “CP” For time: 30 Curtis P’s (135, 95) *1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press BootCamp METCON 5) AMRAP 5: 10 Calorie Row 10 Wallballs...