03/28/2018WeightliftingFront Squat x3 Split Jerk x1 (Weight)20 Minutes of 5 working sets of Front Squat x3 Split Jerk x1 Build by feel MetconMetcon12 Minutes EMOM Minute 1 40 second static bear hold with sand bag, or Stone, or D Ball Minute 2 40...
03/27/2018WeightliftingDeadlift (Weight)Deadlift 8 @ 65% 6 @ 70% 4 @ 75% 8 @ 70% 6 @ 75% 4 @ 80% MetconMetcon (6 Rounds for reps)Every 3 minutes for 6 sets 12/10 Cals on AB 12 Wall Balls (30/20) 12 Burpees ** Note the time each round takes ...
03/26/2018WeightliftingClean x 1 Front Squat x1 Hang Clean x1 Front Squat x1 (Weight)every 2:30 building for 8 sets MetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP 10 Shoulder to Overhead (115/73)(135/93) 20 KB Swings (53/35)(70/53) 30 Dubs ...
03/24/2018MetconMetcon (Time)"Teams of 3: 100 DB alternating power Snatch (55/35) 100 Cals on the Rower 100 Wall Balls 100 KB Swings (70/53) 100 Bar Facing Burpees " ...
03/23/2018MetconCrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters,...
03/22/2018WeightliftingPower Snatch x 1 Snatch x 1 (Weight)10 Min EMOM Power Snatch x1 Snatch x 1 Start at 50% of your power snatch and build from there MetconMetcon (AMRAP - Rounds and Reps)AMRAP (with a Partner) in 13 minutes 22 calorie Row 22 Power Cleans (95/65 lb) 22 HSPU 22...
03/20/2018WeightliftingFront Squat (Weight)Front Squat 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 80 % MetconMetcon (Time)40 Wall Ball (20/14 lbs) 20 Burpee Box Jump-Overs 30 Wall Ball 15 Burpee Box Jump-Overs 20 Wall Ball 10 Burpee Box Jump-Over ...
03/19/2018WeightliftingClean and Jerk (Weight)Clean and Jerk 1.1 Every 2 :30 minutes for 7 sets building to a moderatly heavy double Auxillary WorkTabata Hollow Rocks MetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#...
03/17/2018GymnasticsToes to Bar skill work 10 Minutes MetconMetcon (AMRAP - Rounds and Reps)In teams of 2 17 Min AMRAP 17 Burpees 17 Front Squats (115/73) 17 Dead Lifts ...
03/16/2018MetconCrossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutesCrossfit Games Open 18.4 Scaled (Ages...