03.01.19 FRIDAY

03.01.19 FRIDAY

OPEN 19.2 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar50 Double UndersSquat Cleans* *Round 1 – 15 @ 135# / 85#*Round 2 – 13 @ 185# / 115#*Round 3 – 11 @ 225# / 145#*Round 4 – 9 @ 275# / 175#*Round 5 – 7 @ 315# / 205# Time extends by...
02.28.19 THURSDAY

02.28.19 THURSDAY

CrossFit STRENGTH/SKILL Deadlift + Power Clean + Squat Clean (10 x 2 + 1 + 1 @75% of Monday, every 90s.) METCON AMRAP 18 of:100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides)100 Ft. Plate Push (45, 25)ORAMRAP 18:100 Ft....
02.27.19 WEDNESDAY

02.27.19 WEDNESDAY

CrossFit GYMANSTICS CF Gymnastics Open Skills EMOM 7:30s of Skill Practice*Different skill that last week METCON Every 5:00 x 5 Sets:Row 400 Meters15 KBS (53, 35)30 Double Unders BootCamp STRENGTH/SKILL Three sets of:Heavy KB Sumo Deadlift x 8 repsRest 60...
02.26.19 TUESDAY

02.26.19 TUESDAY

CrossFit STRENGTH/SKILL Push Press (Speed Push Press against band: 6 x 2 @ 65-70%) METCON 5 RFT:30/25 Calories Row15 T2B9 HSPU BootCamp STRENGTH/SKILL Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – 1-arm Strict Press(Left) x 8-10 reps Station 2 – 1-arm...
02.25.19 MONDAY

02.25.19 MONDAY

CrossFit WEIGHTLIFTING Deadlift-Clean Complex  1) Max Load in Complex of:3 Deadlifts2 Power Cleans1 Squat Clean*All done without removing hands from the bar BENCHMARK METCON “Elvis”  For time:30 Squat Cleans (185, 125) Rx+:(225,...