03.31.18 SATURDAY

03.31.18 SATURDAY

FREE COMMUNITY WORKOUT METCON Partner workout: Partner 1 completes station 1, partner 2 completes station 2, partner 1 completes station 3, then partner 2 starts the round over again at station 1…. Station 1: 20 Russian KBS (53/44#) Station 2: 20 Single Arm DB Push...
03.30.18 FRIDAY

03.30.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Bench Press (For Speed: 9 x 3 @50%, every 60s.) 2: Banded Alphabet: 2 Sets on each side. METCON AMRAP 18: Row 400 Meters Overhead KB Carry x 100 Ft. (45s, 25s) 10 Barbell Rows (135, 95) Rx+:(53s, 35s for OH Carry) Question of the Day Would...
03.29.18 THURSDAY

03.29.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Front Squat (For Speed: 4 x 4, every 60s.) 2: Sumo Deadlift (Ultra Wide: 4 x 3, every 60s.) 3: T2B Warm-up x 5:00 BENCHMARK METCON “Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) *Every time...
03.28.18 WEDNESDAY

03.28.18 WEDNESDAY

CrossFit METCON 10 Minutes of: 60-yard Sledpull Powerwalk @heavy. Rest 2:00 before moving to carries 8 Minutes of: Unilateral Carry x 60 yards Rest 2:00 Before moving to shuttle runs 6 Minutes of: 100 Meter Shuttle Sprint. BootCamp METCON Repeat the following 3 times....