Wednesday 10.23.19

Wednesday 10.23.19

OPEN & PERFORMANCE “Adderall” 0:00 – 10:00 1 Mile Run Max Clean and Jerks (135/95) 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatches (115/80) 20:00 – 23:00 Rest 23:00 – 27:00 400 Meter Run Max Thrusters (95/65)   FITNESS “Adderall” 0:00 – 10:00 1...
Tuesday 10.22.19

Tuesday 10.22.19

OPEN & PERFORMANCE “BFF” Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 DB Power Cleans (50/35) FITNESS “BFF” Teams of 2 AMRAP 20: 50 Wallballs (14/10) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 DB Power Cleans...
Monday 10.21.19

Monday 10.21.19

OPEN & PERFORMANCE Back Squat 3×6 “Underbelly” 50-35-20: Double Unders AbMat Sit-Ups Directly Into… 50-35-20: Double Unders Air Squats FITNESS Back Squat 3×6 “Underbelly” 75-50-35 Single Unders 50-35-20 AbMat Sit-Ups Directly Into… 75-50-35: Single...
Saturday 10.19.19

Saturday 10.19.19

3X3 Dead Lift “The Morning After Party” 3 RFT 10 Dead Lifts 15 Box Jumps 20 AMSU
Friday 10.18.19

Friday 10.18.19

20.2 Complete as many rounds as possible in 20 minutes of: RX 4 dumbbell thrusters 50/35 6 toes-to-bars 24 double-unders Scaled 4 dumbbell thrusters35/20 6 hanging knee-raises 24...
Thursday 10.17.19

Thursday 10.17.19

OPEN – PERFORMANCE – FITNESS “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Post Score to Comments Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days...
Wednesday 10.16.19

Wednesday 10.16.19

OPEN – PERFORMANCE – PERFORMANCE Build to a Heavy Single Strict Press “Miracle-Gro” 5 Rounds: 200 Meter Run 12/9 Calorie Row 9 Strict Presses...
Tuesday 10.15.19

Tuesday 10.15.19

OPEN & PERFORMANCE “Ecod” 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65 FITNESS “Ecod” 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21...
Monday 10.14.19

Monday 10.14.19

OPEN & PERFORMANCE “Mind Control” AMRAP 20: 7 Toes to Bar 7 Front Squats (135/95) 200 Meter Run FITNESS “Mind Control” AMRAP 20: 7 Toes to Bar 7 Front Squats (115/85) 200 Meter...