July 29, 2019

CROSSFIT Weightlifting Split Jerk + Strict Press (5 X 1 Split Jerk + 5 Strict Press) 1 Split Jerk + 5RM Strict Press Split Jerk: Focus on technique Strict Press: Focus on strength and tight core. [...]

July 28, 2019

CROSSFIT EXTREME Modified Nickman (Time) With a 50/25-lb. and 35/15-lb. dumbbell, 10 rounds for time of: 200-meter farmers carry with both dumbbells 35/15-lb. weighted pull-ups, 10 reps 50/25 lb. [...]

July 27, 2019

CROSSFIT Row Up (Time) 400 Meter Row 4 Snatches 75/55 400 Meter Row 4 Snatches 115/75 400 Meter Row 4 Snatches 135/95 400 Meter Row 4 Snatches 155/105 RX+ 115/85 155/105 175/115 185/125 Plate [...]

July 25, 2019

CROSSFIT Rest Day! SWEAT Strength Ring Rows (3 x Max effort) Metcon Push Up Helen (Time) 3 Rounds Run 300m 21 Kettlebell Swings (53/35) 12 Push Ups The run can be substitued for assult bike if [...]

July 26, 2019

CROSSFIT Strength Back Squat (5-3-1-8+) If you missed the last back squat day when we did this rep scheme OR you missed one of your sets, reduce your percentages by 2%. MAKE SURE YOU’RE [...]

July 25, 2019

CROSSFIT Rest Day! SWEAT Strength Ring Rows (3 x Max effort) Metcon Push Up Helen (Time) 3 Rounds Run 300m 21 Kettlebell Swings 12 Push Ups The run can be substitued for assult bike if whether [...]

July 24, 2016

CROSSFIT Weightlifting EMOM x 15 Snatchtastic Technique Wave (Weight) EMOM X5: 2 Snatch Pulls (Increasing to near max snatch) –Strip down weight and start the next set light.– EMOM [...]

July 23, 2019

CROSSFIT Strength Jerk (1RM) -50% for max Push Press reps (up to 12) Metcon Frickin Fiftys (Time) 50 Burpees 50 Wallballs 50/40 Ass Bike Calories In any order, broken up however you want 😮 SWEAT [...]

July 22, 2019

CROSSFIT Strength Front Squat (1RM) -40% X 10 total front rack lunges -50% x 10 total front rack lunges Metcon Quick & Snappy (Time) 250m Row 25 Double unders 25 V-ups 25 Double unders 250m [...]

July 21, 2019

CROSSFIT EXTREME Extreme Ladders (3 Rounds for weight) Snatch Ladder Starting with 95/55 lbs on bar, proceed through ladder increasing 10/5 lbs each bar and lifting every 30 seconds until [...]