July 9, 2019

CROSSFIT Metcon Pick Your Poison (Choose 1 Workout) Push the Row (Time) 10 Rounds for Time: 10/8 Cal Row 10 Rower Pushups Elevated pushups with hands on the rower. Chest to rower. Stay tight. [...]

July 8, 2019

CROSSFIT Hang Snatch (5RM) Unbroken! Get Up (AMRAP – Rounds and Reps) 15 Minute AMRAP: 5 Sumo Deadlift High Pulls 10 Jumping Split Squats (5 each leg) 5 Push Press 10 Handstand Pushups [...]

July 7, 2019

CROSSFIT EXTREME Death by CrossFit (5 Rounds for reps) Each movement will start at 6 reps on min 1 1-10 min death by by alternating db snatch (50/35) -rest 1 min- 1-10 min death by deadlift (50% [...]

July 6, 2019

CROSSFIT Ring row/ghd (3 x max reps) 3 rounds Max rep ring row superset with 10-25 ghd sit ups Standards The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A [...]

July 5, 2019

CROSSFIT Strength Back Squat (70%X8, 80%X5, 90%X3, 97%X1, 92%X3, 82%X5, 72%X8+) These are tried and true percentages. You are not meant to miss. Stay true to your actual max so your muscles can [...]

July 4, 2019

HAPPY 4TH OF JULY! MIXED LEVEL WOD Metcon: For Time 1776 As a team complete a total of 1776 reps of the following movements in any order: Kettlebell Swings (53/35) Box Jumps (24/20) Air Squats [...]

July 3, 2019

CROSSFIT Conditioning Unbroken EMOM (AMRAP – Rounds) 20 Minute EMOM: Minute 1: Unbroken 3 Position Snatch (115/85) Minute 2: 6 Unbroken pull-ups Minute 3: 9 Unbroken plank knees-to-elbow [...]

July 2, 2019

CROSSFIT Strength Strict Press (Work up to 1RM w/3 super sets of 20 arch rocks.) Increase a couple reps of arch rocks each set. 🍑 Push Press (Work up to 1RM w/3 super sets of reverse hyper.) [...]

July 1, 2019

CROSSFIT Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Strength Squat Clean (6 minutes to establish a 1 RM post WOD) SWEAT Can’t Beat the Basics (AMRAP – Rounds) [...]

June 30, 2019

CROSSFIT EXTREME Can You Hack IT? (8 Rounds for time) 6 Rounds In 6 min Complete: 100 m run 2 Front Squat 165/115 3 Shoulder to Overhead 165/115 4 Burpees Over Bar 5 Wall Walks 4 Burpees over Bar [...]