Saturday 03.23.19

Saturday 03.23.19

“I never said that” Open/Performance 500M Row Buy In 3 RFT 10 Dead Lifts 185/135 20 Ab Mat Sit Ups 30 Double Unders 500M Row Cash Out Fitness 500M Row Buy In 3 RFT 10 Dead Lifts 135/95 20 Ab Mat Sit Ups 45 Single Unders 500M Row Cash...
Thursday 03.21.19

Thursday 03.21.19

OPEN – PERFORMANCE – FITNESS “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived...
Wednesday 03.20.19

Wednesday 03.20.19

OPEN “Bedtime” 5 Rounds, On the 5:00 15 Lateral Barbell Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)  PERFORMANCE “Bedtime” 5 Rounds, On the 5:00 15 Lateral Barbell Burpees 12 Deadlifts (115/80) 9 Hang Power Cleans (115/80) 6...
Tuesday 03.19.19

Tuesday 03.19.19

OPEN – PERFORMANCE – FITNESS “Mind Boggler” AMRAP 20 7 Squat Clean Thrusters (95/65) 200 Meter Run *Sub running for 10 Cals on the Bike or 300M on the rower.
Monday 03.18.19

Monday 03.18.19

OPEN & PERFORMANCE Back Squat Build to a Heavy Set of 5 “Jacquelyn” For Time 1,000 Meter Row 50 Wallballs (20/14) 30 Toes to Bar FITNESS Back Squat Build to a Heavy Set of 5 “Jacquelyn” 1,000 Meter Row 50 Wallballs (14/10) 30 Knee...
Saturday 03.16.19

Saturday 03.16.19

“Change the Scene” Open&Performance 21-18-15-12-9-6-3 Russian Kettle bell Swings (70/53) After each round: 15 AbMat Sit Ups 30 Double Unders Fitness 21-18-15-12-9-6-3 Russian Kettle bell Swings (53/35) After each round: 15 AbMat Sit Ups 45 Single...
Thursday 03.14.19

Thursday 03.14.19

‘Trisha” Choose your own adventure! 3 RFT 14 Dead Lifts 215/155 79 Total Reps of Ab Matt Sit Ups/ Med Ball Cleans 20/14/ Kettle Bell Swings 53/35 400M Run (For the 79 reps you must do at least 20 of each movement per round- You decide how to break it up)...
Wednesday 03.13.19

Wednesday 03.13.19

“Out for lunch” Over Head Squats 3 Sets of 6 Reps Building AMRAP 6 20 Double Unders 20 Total Lunges 10 Burpees