Tuesday March 1, 2016

STRENGTH Deadlift @65-70% 2 T’N’G every :30 for 8min METCON 20-16-12-8 DB Snatches [70/40#] Pull-ups 100ft Bear [...]

Monday February 29th, 2016

STRENGTH Back Squat 5x10 @60-65% Every 2.30 METCON 21-15-9-6 KBS 70/53# GHD Sit-ups x2 Abmat Buy Out: 50 Burpees *15min [...]

Wednesday February 24, 2016

METCON 3 RFT 2 Rope Climbs 8 Deadlifts @70% 1RM 10 Lateral Burpess ACCESSORY 3 Sets  8x ea SL RDL w KB/DB 12 Inverted [...]

Tuesday February 23, 2015

STRENGTH Clusters Clean to Thruster 5x2  Increase Wt Every 2min METCON 4RFT 10 Front Squat [135/95#] 10 T2B 10 [...]

Monday February 22, 2016

STRENGTH Power Snatch 5x3 @80% Every 2min METCON AMRAP in 12min 30 Dubs 10 Power Snatch [95/65#] 30 Dubs 11 Power Snatch 30 Dubs 12 Power [...]

Friday February 19th, 2016

METCON EMOM for 30min  Assault Bike: 15/10 cals HP Snatch  95/65#: 10 reps Burpees to plate: 15 reps Total Possible:  400 **Score is total [...]

Wednesday February 17, 2016

SKILL 12min 4 Sets 8 KB Taters 15 Push ups METCON AMRAP in 12min 2 MU’s/x2 C2B+RD 100ft Front Rack KBWL 53/35# 20 GHD sit-ups/x2 [...]

Tuesday February 16, 2016

STRENGTH Bench 6x3 Increase Wt. +6 Ring Rows METCON 3RFT 30 Wall Balls 6 Deadlifts  315/205# 30 Cal [...]

Monday February 15th, 2016

STRENGTH Back Squat 5x3 @80% 1RM Every 2min METCON 3 Rounds 12 Box Jump Overs [24/18”] 12 T2B/K2E/V-ups Rest 3min 3 Rounds  12 Power Cleans [...]

Saturday February 13th, 2016

CrossFit: In teams of 2, complete for time: 100 Thrusters (115/75, alt every 5 Reps)  150' Walking Lunge, together  100 S2OH (115/75, alt every 5 [...]