12.01.18 SATURDAY

12.01.18 SATURDAY

CrossFit METCON In teams of 2:3 Rounds of, 90s Stations:1) Alternating Weighted Step-ups (35, 25 DBs) (24, 20)2) G20H w. a plate (45, 25)3) Overhead Squat (75, 55)4) Calories on Row5) Partner Wheelbarrow6) 90s OF REST Fun Fact of the Day George...
11.30.18 FRIDAY

11.30.18 FRIDAY

CrossFit STRENGTH/SKILL 1a) Ring Rows: 4 x 10-12. 1b) Single Arm DB Bench Press: 4 x 8 each.  BENCHMARK METCON “Jones Bones” AMRAP 12:10 T2B10 S20H (135, 95)200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) Fun Fact of...
11.29.18 THURSDAY

11.29.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Hang Power Clean + Squat Clean (Perform sets of 1 + 1 for 12min) 2: Romanian Deadlift (Work up to a heavy set of 6-8) 3: Back Squat (With a pause, perform sets of 3 for 9min) BootCamp METCON For time:30 Dumbbell Thrusters30 Alternating...
11.28.18 WEDNESDAY

11.28.18 WEDNESDAY

CrossFit & BootCamp METCON In a 5:00 Window x 4 Rounds:Row 250 MetersRemaining time: Max Rounds of:5 Pull-ups10 Renegade Rows (50s, 30s) (total reps)15 Box Jumps w. step down (24, 20)Rest 60s between rounds Weightlifting STRENGTH/SKILL 1: Snatch Pull (3 Position)...
11.27.18 TUESDAY

11.27.18 TUESDAY

CrossFit STRENGTH/SKILL EMOM 10:ODD Minutes: Skill #1 x 30-40s of Practice EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts METCON EMOM 10:ODD Minutes: 15 KBS (53, 35)EVEN Minutes: 2 Rope Climbs Rx+:(10 KB Snatches Each Arm 53/35) (2 Legless...