01.16.19 WEDNESDAY

CrossFit & BootCamp METCON 30 Minutes on the clock:400m Run400m Row60s Light Front Rack Carry60s Light Farmer Carry Fun Fact of the Day Sheep have a field of vision of around 300 degrees, allowing them to see behind themselves without having to turn their...

01.15.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Handstand Push-ups (5 x 5-7. ) 1b: 1-Arm KB Row (With Rotation: 5 x 8 ea) BENCHMARK METCON “Man Maker” For time:30 Man Makers (50, 30) BootCamp STRENGTH/SKILL Three sets of:Med-Ball Hamstring Curls x 10-12 reps50ft Tire...

01.14.18 MONDAY

CrossFit STRENGTH/SKILL 1: Clean and Jerk (1RM.) 2: Back Squat (1RM. ) 3: Glute Ham Raises OR Barbell RDLs: 4 x 6-10. Rest 60s. Fun Fact of the Day In “Silence of the Lambs”, HannibalLector never...
01.11.19 FRIDAY

01.11.19 FRIDAY

CrossFit METCON EMOM 25:MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)MINUTE 2: 10/8 Strict Ring Pull-upsMINUTE 3: 12/8 Ring or Bar DipsMINUTE 4: 15 SDHP (95, 65)MINUTE 5: 10 Front Rack Reverse Lunges (95, 65) (total) Fun Fact of the Day Kanye West worked at...
01.10.19 THURSDAY

01.10.19 THURSDAY

CrossFit STRENGTH/SKILL Paused Front Squat (5 x 2 @85%, every 90s.) BENCHMARK METCON CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of:3 Clean and Jerk  #135/953 Toes-To-Bar6 Clean and Jerk6 Toes-To-Bar9 Clean and Jerk9 Toes-To-Bar12 Clean...