09.29.18 SATURDAY

09.29.18 SATURDAY

CrossFit METCON AMRAP 33 in teams of 3: 33 Power Snatch (75, 55) 33 Wallballs (20, 14) 800 Meter Run   Fun Fact of the Day  Cucumbers are 95%...
09.28.17 FRIDAY

09.28.17 FRIDAY

CrossFit STRENGTH/SKILL 1) Push Press (10-8-6-4. ) 2) Rollback Tricep Extensions: 3 x 15. 3) Barbell Curls: 3 x 10. METCON Do one test or the other, not both Assault Bike Test 4:00 Max Calorie Bike Row Calorie Test 4:00 Max Calorie Row Fun Fact of the Day You would...
09.27.18 THURSDAY

09.27.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (EMOM 8: 3 Front Box Squats @60%) 2: Power Clean + Front Squat: Build to Metcon weight BENCHMARK METCON “Wicked Garden” For time: 15 Front Squats (155, 105) 21 T2B 30 Bar Facing Burpees 12 Front Squats 15 T2B 20...
09.26.18 WEDNESDAY

09.26.18 WEDNESDAY

CrossFit & BootCamp METCON With a running clock: 0:00-5:00 10 S20H (135, 95) 10 Box Jumps w. step down (24, 20) 7:00-12:00 10 KBS (53, 35) 10 G2OH w. plate (45, 25) 14:00-19:00 20 Walking OH Lunges w. plate (45, 25) (total) 50 Double Unders Weightlifting...

09.25.18 TUESDAY

CrossFit GYMNASTICS Max Strict Pull Ups (3 x submax): Set #1: Wide Grip, Pronated Set #2: Shd width Grip, Supinated Grip Set #3: Close Grip Supinated Grip METCON 4 Rounds for total time: 10 Hang Power Cleans (135, 95) 20/16 Calorie Row 25 Abmat Sit-ups Rest 90s....