Saturday, October 10 2015
A. 4 Rounds (NFT) 10 DB BOR (each hand) :30 REST 10 Dynamic Push-ups (clap/chest touch/etc) 1:00 REST B. 5:00 AMRAP 5 Ring Dips 5... Read More
Friday, October 9 2015
A. 12:00 OT2:00 – 3 Front Squat (75-80%) + 5 Box Jumps B. For Time: 600 Meter Row 60 Front Squats (135/95) 60 Box Overs... Read More
Thursday, October 8 2015
A. Work up to Heavy Snatch for Day B. 16:00 Cap *Start with Mile Run (1200 Meters if mile time 9:00+) then, AMRAP in time... Read More
Wednesday, October 7 2015
A. “CrossFit Total” OR ENDURANCE IN ALL CLASSES 1-Rep Max Back Squat 1-Rep Max Shoulder Press 1-Rep Max Deadlift *athletes get 3 attempts to establish... Read More
Tuesday, October 6 2015
A. 5 Rounds: 3:00 Work/1:00 REST 200 Meter Run (or 250 M row) 20 Wallballs Max T2B *score total t2b B. 100 Crunches for time
Monday, October 5 2015
A. 5 Rounds – P. Clean + P. Press + P. Jerk (increasing) B. For time: 50 Double Unders (3:1) 30 GTOH (115/75) 30 Stationary... Read More
Saturday, October 3 2015
A. Strength: Floor Press 10 – 10 – 10 Bent Over Row 10 – 10 – 10 B. 8:00 AMRAP 8 KB Swings (HAP) 8... Read More
Friday, October 2 2015
On a Running Clock: A. 0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple) B. 10-20:00 complete “Diane” 21 – 15 –... Read More
Thursday, October 1 2015
A. 5 Rounds :30 Front Squat (135/95) :30 REST :30 Toe-2-Rings :30 REST :30 20 Meter Shuttle Run (5/10/15/20) :30 REST B. 6:00 Rope Climb... Read More
Wed, Sept 30 2015
A. 10:00 Death by Strict Pull-ups B. 10:00 OT2:00: 50 Meter Sled Push C. 10:00 AMRAP 20 Meter Lunge Step 10 Meter Burpee Broad Jumps... Read More