Wednesday September 30th, 2015
200ft burpee broad jump
30 C2B pull ups
30 KBS 70/53
50 wall balls
30 deadlifts [205/135#]
30 T2B
200ft OHWL [...]
Tuesday September 29th, 2015
STRENGTH/SKILL
EMOM for 12 min
8 Strict HSPU
METCON
Death by Thrusters
[115/75#]
ACCESSORY
3 Sets
8 KB/DB Sit to Kneel to Stand
20 DB [...]
Monday September 28th, 2015
STRENGTH
Back Squats
5x3 @ 80-85%
Every 2min
METCON
5 RFT
2 Legless RC/2 RC/12 Ring Rows
15 Medball Cleans [20/14#]
20 [...]
Saturday September 26th, 2015
Partner workout:Partners will switch every minute, on the minute, until all reps are completed. One partner is "resting" while the other is working for the [...]
Friday September 25th, 2015
Workout for Friday MOBILITY
Olympic Wall Squat
STRENGTH
Snatch 5x2
Increase Weight
Every 2min
METCON
3 RFT
200m Run
10 Power Snatches [135/95]
40 [...]
Tuesday September 22nd 2015
METCON
EMOM 20min
ODD: 10 Hang Power Cleans [155/105#]
EVEN: 20 box jumps [24/18”]
Accessory/Skill
4 Sets
16 Pistols
10 Medicine Ball [...]
Monday September 21st, 2015
STRENGTH
Jerk
Split or Push
3-3-2-2-1-1
Increase Weight
Every 2min
METCON
10-1
SDHP [115/75] [95/65]
1-10
Burpee [...]
Saturday September 19th, 2015
We're all starting with the individual 5 minute AMRAP, "Luke", for the Lift Up Autism day, then into 20 minute partner AMRAP...
CrossFit Class
"Luke"- Lift Up [...]
Friday September 18th, 2015
METCON
3 RFT
30 Dubs/90 Singles
15 Power Cleans [165/110#]
10 HSPU
ACCESSORY
3 Sets
8 Barbell Bent Over Row
12 Alternating DB Bench [...]