09.21.19 SATURDAY

09.21.19 SATURDAY

CrossFit METCON In teams of 2:Buy-in: 1 Mile RunThen,3 Rounds of:100 Double Unders60 Wall Balls (20, 14)20 Deadlifts (225, 155)Then,Cash-out: 1 Mile...
09.20.19 FRIDAY

09.20.19 FRIDAY

CrossFit GYMNASTICS Chest-To-Bar Pull-ups (30-50 – accumulate) Rx+:(50-75 reps – accumulate) METCON Every 4:00 x 5 Sets:15 Hang Power Cleans (135, 95)15 Bar Facing...
09.19.19 THURSDAY

09.19.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (6 x 3 @85%) 2: Single Leg Box Jumps: 6 x 3 ea. METCON 4 Rounds:UB 100 Meter Farmer Carry (70, 53)25 Russian KBS (70, 53)25 Goblet Squats (70,...
09.18.19 WEDNESDAY

09.18.19 WEDNESDAY

CrossFit METCON In teams of 2:0:00 – 10:0020 Box Jumps (24, 20)20 DB Renegade Rows (50, 35)20 Calorie Bike12:00 – 22:0020 Alt. DB Snatches (50, 35)20 Walking DB Lunges (single Arm – 50, 35)20 Hollow Rocks24:00 – 30:0050 Banded Triceps...
09.17.19TUESDAY

09.17.19TUESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (4 x 5) 1b: DB Hammer Curls (4 x 10) METCON 3 RFT:750 Meter Row25 Ft. Handstand Walk (or 100 Shoulder taps)25...

09.13.19 FRIDAY

CrossFit GYMNASTICS Handstand Push-ups: Accumulate 30 Reps Rx+: (Deficit x 20-30 reps – accumulate) METCON For time:21-15-9C2B Pull-upsCalorie Bike (18-12-7 Calories...