12.31.19 TUESDAY

12.31.19 TUESDAY

CrossFit BENCHMARK METCON “New Year Challenge WOD” For time: 45/40 Calorie Row 30 Power Snatch (115, 75) 30 C2B Pull-ups 30 Push Press (115, 75) 30 T2B 30 Power Cleans (115, 75) 30 Box Jump w. step down (24, 20) 30 KBS (70, 53) 30 Kipping Handstand...
12.30.19 MONDAY

12.30.19 MONDAY

CrossFit STRENGTH/SKILL 1: Banded Sumo Deadlift (Heavy set of 3) – Rx+: Build to a 1RM 2: Glute Hip Thrust (3 x 10) 3: DB Forward + Reverse Lunges: 3 x 8 each (forward + reverse = 1...
12.28.19 SATURDAY

12.28.19 SATURDAY

CrossFit BENCHMARK METCON Strongman Saturday (AMRAP – Reps) – Heavy Sledpush– Heavy Farmer Carry– Stone to Shoulder or Overshoulder– Logpress– Tire Flips– Heavy sandbag or DBall Carry against stomach– Wheelbarrow– Stone Carry Rx+:(Perform this for 30 minutes)...
12.26.19 THURSDAY

12.26.19 THURSDAY

CrossFit STRENGTH/SKILL Floor Press (Build to a 1RM) METCON Every 3:00 x 5 sets:10 C2B Pull-ups15 Push-ups45 Double Unders Rx+: (15 C2B Pull-ups per...
12.23.19 TUESDAY

12.23.19 TUESDAY

CrossFit STRENGTH/SKILL 1a) Split Stance Landmine Press (3 x 6-8 ea.) 1b) 1-Arm KB Row: 3 x 8-10 ea.  1c) Banded Facepull-aparts: 3 x 15.  METCON AMRAP 16 -50 Ft. Overhead + Front Rack Carry50 Ft. Walking BW Lunges10...