09.01.18 SATURDAY

CrossFit BENCHMARK METCON “Field Day” 1: Max Broad Jump 2: Max Wallballs 90s 3: 12:00 Max Distance Run 4: Max Rope Climbs 5: 1:00 Max Sit-Ups 6: Max Burpees in 60s Fun Fact of the Day People are 1% taller in the morning than they are in the...
08.31.18 FRIDAY

08.31.18 FRIDAY

CrossFit BENCHMARK METCON “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Fun Fact of the Day The most Ferrero...
08.30.18 THURSDAY

08.30.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Box Squat (Low Box Squat: 6 x 2 @70%, every 60s.) 2: Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. BENCHMARK METCON “Sandstorm Task Domain” 5 RFT: 10 Deadlifts (225, 155) 200...
08.29.18 WEDNESDAY

08.29.18 WEDNESDAY

CrossFit GYMNASTICS 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or Walk METCON EMOM 25: Minute 1: 1 Turkish Get-up each arm (53, 35) Minute 2: 10 Goblet Squats (53, 35) Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back) Minute 4: 10...
08.28.18 TUESDAY

08.28.18 TUESDAY

CrossFit WEIGHTLIFTING Floor Press (Close Grip: 10-8-6-4, adding weight each set.) METCON 5 Rounds of: 2 Minutes Max Calories on the Rower or Assault Bike 100 Meter Farmer Carry (70, 53) Rest 60s. BootCamp METCON Teams of 3 for Time: 400 Meter Run 3 Rounds: 30 SDHP w/...