04.25.18 WEDNESDAY

04.25.18 WEDNESDAY

CrossFit STRENGTH/SKILL Unilateral Farmer Carry: 8 Minutes x Max 50 Meter Trips BENCHMARK METCON Max Distance Run in 24:00 BootCamp METCON 20 min EMOM w/ a Partner: 10 Burpees 10 Weighted Box Step Ups (total) 1st minute: Partner A completes 10 Burpees while Partner B...
04.24.18 TUESDAY

04.24.18 TUESDAY

CrosFit STRENGTH/SKILL 1: Push Press (1RM. ) 2: Metcon Prep + Set-up: Spend 5 minutes getting set-up and preparing for Metcon. METCON Every 4:00 x 5 sets: 7 Burpee Pull-ups 15 T2B 20 DB Renegade Rows (total) 30 Double Unders Rx+:(5/3 Burpee Ring Muscle-ups) BootCamp...

04.23.18 MONDAY

CrossFit STRENGTH/SKILL 1: Front Squat (Wave: 3-2-1-3-2-1.) 2: Metcon Prep: 2-3 Sets of: 2 Power Cleans (touch n go) 4 Burpees 6 Air Squats BENCHMARK METCON “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute....

04.21.18 SATURDAY

CrossFit BENCHMARK METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20″  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Question of the Day What pushes you to...
04.20.18 FRIDAY

04.20.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Rope Climb (Accumulate Volume.) 2: Handstand Push-ups (4 x 5-6) 3a&3b: 3a) Supinated Grip BB Rows: 3 x 10. 3b) Trap 3 Shrugs: 3 x 10-10-10. 4: Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest. Question of the Day What’s your...
04.19.18 THURSDAY

04.19.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Back Squat (For Speed: 4 x 5 @50%, every 60s.) 2: Back Squat (Heavy Set: 3 x 2, up to a heavy set.) 3: Seated Box Jumps (Distance) 20-25 Total Jumps. 4: Squat Cleans: Warm-up to work weight performing singles. METCON 4 Rounds of: 20s Max...