December 8, 2018

CROSSFIT Up & Down (Time) 50 Burpees 1 Rope Climb 50 Jumping Air Squats 1 Rope Climb 50 Double Unders 1 Rope Climb 50 Dumbell Push Press 50/35# 1 Rope Climb 50 Situps 1 Rope Climb RX+ Legless [...]

December 7, 2018

CROSSFIT Strength Back Squat (8RM) Metcon Double Dipper (Time) 60 Wall Balls (20/14) 50 Walking Lunges w/Wall Ball 40 Box Dips (Straight Legs) 30 Box Jumps 20 Kettlebell Swings (53/35) 10 Single [...]

Decdember 6, 2018

CROSSFIT Rest Day! SWEAT Conditioning:  AMRAP x 15:00 The Climb 1 squat, 1 push up, 1 burpee 2 squats, 2 push ups, 2 burpees 3 squats, 3 push ups, 3 burpees 4… etc ENDURANCE Partner Five [...]

December 5, 2018

CROSSFIT Weightlifting: Overhead Squat (5X3) Conditioning: For Time Row Up 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 [...]

December 4, 2018

CROSSFIT Weightlifting Clean Complex (AHAP) Power Clean + Squat Clean + Hang Power Clean + Hang Squat Clean *HOLD ON! This is a barbell cycling complex. If you drop the barbell between movements [...]

December 3, 2018

CROSSFIT Strength: Push Press (5RM) Conditioning: 20 Minute EMOM Minute 1: 10 Sumo Deadlifts Minute 2: MAX Assault Bike Minute 3: 5 Push Jerks Minute 4: MAX Assault Bike Minute 5: Rest *205/135 [...]

December 2, 2018

CROSSFIT CrossFit Extreme Swink (Time) 1 Mile Run 27 Bench Press (70%) 27 Handstand Pushups 27 Dumbell Thrusters (50/35) 27 Knees-To-Elbows 27Deadlifts (155/105) 1 Mile Run Dedicated to Navy [...]

December 1, 2018

CROSSFIT Show & Go (7 Rounds for reps) EMOM X 21: 5 Strict Chin-Ups 15/9 Calorie Row 14 Overhand Deadlifts *155#/105# *Scale chin-ups with supinated ring rows. Durability TABATA (No Measure) [...]

November 30, 2018

CROSSFIT Olympic Lifting Total Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) SWEAT Dirty Thirty (Time) 30 Box Jumps (24/20) 30 Jumping Pull-ups 30 Kettlebell Swings (35/26) 30 Lunges 30 Knees To [...]

November 29, 2018

CROSSFIT Rest Day! SWEAT Conditioning Metcon (AMRAP – Rounds) 10 Rounds Every 90 Seconds 15/9 Assault Bike Cals Log Rounds Completed as RX Finisher Amberly’s Awesome Abs (No Measure) [...]