Thursday 11.07.19

Thursday 11.07.19

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 11.06.19

Wednesday 11.06.19

“Erin” For Time: 31 Deadlifts 31 Burpees 31 Hang Power Cleans 31 Burpees 31 Shoulder to Over Head...
Tuesday 11.05.19

Tuesday 11.05.19

Tuesday: Strength/Skill ON A 15:00 RUNNING CLOCK… Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. Workout 3 ROUNDS FOR TIME 15 Front Squats (135/95)|(95/65) 20 Toes 2 Bar...
Monday 11.04.19

Monday 11.04.19

Workout FOR TIME 22-20-18-16-14 DB Push Press (50/35)|(35/20) DB Suitcase Reverse Lunge *200m Run or 250m Row after every full round*
Saturday 11.02.19

Saturday 11.02.19

Workout “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Plate Ground to Overhead (45/35)|(25/15) TABATA 2 – Alt. V-Up TABATA 3 – Plate OH Lunge (45/35)|(25/15) TABATA 4 – Ring Rows TABATA 5 – Cal. Row -Rest 1:00 b/t Each...
Friday 11.01.19

Friday 11.01.19

Workout “OPEN 20.4” FOR TIME 30 Box Jumps (24/20) 15 Clean & Jerks (95/65)|(65/35) 30 Box Jumps 15 Clean & Jerks (135/85)|(95/55) 30 Box Jumps 10 Clean & Jerks (185/115)|(115/75) 30 Single Leg Squats* 10 Clean & Jerks (225/145)|(135/95)...
Thursday 10.31.19

Thursday 10.31.19

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...
Tuesday 10.29.19

Tuesday 10.29.19

Deadlift 3×5, across Clarity 3 Rounds 10 Deadlifts (275/185) 50 Double Unders