03.23.19 SATURDAY

03.23.19 SATURDAY

CrossFit METCON AMRAP 30 in teams of 2: 200 Meter Run 30 Power Snatch (75, 55) 200 Meter Run 30 Barbell Rows (75, 55) 200 Meter Run 30 Ground to Overhead with a plate (45, 25) Rx+:(95,...
03.22.19 FRIDAY

03.22.19 FRIDAY

OPEN 19.5 33-27-21-15-9 reps for time of:ThrustersChest-to-bar pull-upsTime cap: 20 minutes ALTERNATE WOD STRENGTH/SKILL 1a: Close Grip Bench Press (10-8-6-4. Rest 30s.) 1b:  1-Arm DB Rows (4 x 10 ea. Rest 30s.) METCON 3 Rounds of: 750 Meter Row 15 Box Jumps w. step...
03.21.19 THURSDAY

03.21.19 THURSDAY

CrossFit WEIGHTLIFTING Box Front Squat (8 x 3 @60-65% of 1RM , every 60s) METCON 5 Minutes of:Russian Swings (70, 53)Rx+: (Band Resisted Russian Swings)5 Minutes of:TGU (athlete choice of weight)5 Minutes of:Sled Push x 100 ft. intervals (moderate weight) (or max...
03.20.19 WEDNESDAY

03.20.19 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Shoulder Press (4 x 5.) 1b:  1-Arm DB Rows (4 x 10 ea.) BENCHMARK METCON “Jumanji” AMRAP 15: 20 Hang Power Cleans (95, 65) 20 Thrusters (95, 65) 20 Burpees BootCamp METCON Every 10 minutes x 3 sets for times:40/30 Calories on...
03.19.19 TUESDAY

03.19.19 TUESDAY

CrossFit GYMNASTICS EMOM 10: MINUTE 1: 10-20s L-Sit HoldMINUTE 2: 20s Chest Facing Wall Handstand Hold METCON Each for quality, perfect reps:5 Rounds of 60s/30s off:1a) Wall balls (20, 14)1b) Double Unders1c) Row, Bike, Ski Erg for Calories1d) Pull-ups Rx+:(C2B...
03.18.19 MONDAY

03.18.19 MONDAY

CrossFit STRENGTH/SKILL Back Squat (4 x 2.2.2 (15s). Rest 2:00) BENCHMARK METCON “Abs of Steel” For time:Buy in:50 T2BThen,50 Front Rack Walking Lunges (115, 75) Rx+:(135,...