Thursday 08.22.19

Thursday 08.22.19

OPEN “Russian Roulette” 5 Rounds: 10 Handstand Push-ups 20 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 40 Double Unders PERFORMANCE “Russian Roulette” 5 Rounds: 10 Dumbbell Push Press (50/35) 20 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 40 Double...
Wednesday 08.21.19

Wednesday 08.21.19

“Fair Season” 5 rounds for time of: Row 500M 15 bench presses 135/95 Run 200M
Tuesday 08.20.19

Tuesday 08.20.19

OPEN – PERFORMANCE – FITNESS “Nail Biter” 4 Rounds: 1 Minute Pull Ups 1 Minute AbMatt Sit ups 1 Minute Med Ball Cleans 20/14 1 Minute Burpees Rest 3 Minutes Between Rounds Total reps for...
Monday 08.19.19

Monday 08.19.19

“Storm Shadow” 3 Rounds for time: 20 Deadlifts (135lbs/95lbs) 15 Front squats (135lbs/95lbs) 10 Strict handstand push ups (*For Fitness Push Ups) Overtime 10 minutes build to a heavy single complex: 3 Deadlifts 2 Front Squats 1 Strict Press *same weight...
Saturday 08.17.19

Saturday 08.17.19

“GI Joe” For time: 30 Burpee pull ups 200 meter run 20 Burpee pull ups 400 meter run 10 Burpee pull ups 800 meter run
Friday 08.16.19

Friday 08.16.19

WOD “Tabata This” Tabata Row – rest 1 minute Tabata Air squat – rest 1 minute Tabata push up – rest 1 minute Tabata Sit up ***score = total reps***  Note: Today we are going to tackle a classic CrossFit.com workout. A “tabata” itnterval...
Thursday 08.15.19

Thursday 08.15.19

“DT” 5 Rounds for time: 12 Deadlifts (155lbs/105lbs) 9 Hang power clean (155lbs/105lbs) 6 Push jerks (155lbs/105lbs)
Wednesday 08.14.19

Wednesday 08.14.19

“Road Trip” 6 minute AMRAP: 60 Double unders 20/15 Calorie row – rest 3 minutes 4 minute AMRAP: 60 Double unders 20/15 Calorie row – rest 2 minutes 2 minute AMRAP 60 Double unders 20/15 Calorie row (Note same number for single unders) Note:...
Tuesday 08.13.19

Tuesday 08.13.19

“The Fast Lane” Open and Performance 3 rounds for time 30 Allternating Dumbbell Power Snatch (50/35) 200m Run 10 Box Jumps (24″/20″) Fitness 3 rounds for time 30 Allternating Dumbbell Power Snatch (35/20) 200m Run 10 Box Jumps...
Monday 08.12.19

Monday 08.12.19

Back Squat 2-2-2-2 *Hold across!! “7 Minutes in Heaven” As many burpees as possible in 7 minutes