STRENGTH Deadlift 5-4-3-2-1, @ 50%, 60%, 70%, 80%, 90% CONDITIONING CrossFit Benchmark WOD “Betty”5 Rounds for time:12 Push Press (135/95)20 Box Jumps (24/20)Read more

STRENGTH 5×3 Front Squat @ 89% 1RM Front Squat CONDITIONING “Rotweiller”For time:50 Wall Balls (20/14) (10’) [*Rx+ for ladies 10′ target]200ft Front Rack Dumbbell Lunge Walk (50s/35s)50 Wall Balls (20/14) (10’)Read more

BAR MU ENDURANCE/TECHNIQUE 4 sets90 second AMRAP10 Burpee Box Jump Overs (24/20)Max Bar Muscle Ups in remaining time– rest 90 seconds between sets- CONDITIONING “German Shepard”AMRAP 3 Minutes6 Wall Walks18 GHD SIt Ups-rest 2 Minutes-AMRAP 3 Minutes54 Double Unders6 Wall Walks-rest 2 Minutes-AMRAP 3 Minutes18 GHD SIt Ups54 Double Unders-rest 2 Minutes-AMRAP 6 Minutes6 Wall Walks18 GHD SIt Ups54 Double UndersRead more

STRENGTH 5×3 Back Squats @ 84% 1RM Back Squat CONDITIONING “Golden Retriever”For time:Row 250m 25 Power Snatches (75/55)Row 250m 25 Power Snatches (75/55)Row 250m 25 Power Snatches (75/55)Row 250m ACCESSORY FINISHER100 ABMATS for time*Caution: GHD’s are programmed for tomorrowRead more

STRENGTH 5×3 Back squat @ 81% 1RM Back Squat CONDITIONING FULL SEND FRIDAY!!! “Shrimp Tempura Roll”For time:30/25 Calorie Echo bike20 Burpee Box Jump Overs (30/24) [Rx+ 42/30]10 Power Cleans (165/115) [Rx+ 185/125]Read more