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02/28/2019Warm-upAMRAP 6 of: 100m shuttle run (50m out, 50m back) Asymmetrical Carry x 50 ft. Squat Thrust x 5 reps Then, Grab barbells and complete 3 Deadlifts 3 Muscle Cleans 3 Squat Cleans *Add light weight 2 Deadlifts 2 Power Cleans 2 Squat Cleans *Add light weight 2 Deadlifts 1 Power Clean 1 Squat CleanWeightliftingPower Snatch x 2 OHS x 2...

02/27/2019Warm-upGrab a light KB and complete: 5 Russian Swings Left 5 Russian Swings Right 5 KB Push Press Right 5 KB Push Press Left 20 Figure 8s 5 KB Front Squat Right 5 KB Front Squat Left 5 KBS (american)WeightliftingPower Clean (Weight)5 x 3 Every 90 Sec Building MetconMetcon (AMRAP - Rounds and...

02/26/2019Warm-upPartner up and complete 18 Calories on the Rower each at a moderate pace Then, 50 Ft. Partner Wheelbarrow each 40 Medball Chest passes total 30 Shoulder Taps (each athlete) 20 Medball Chest Passes 10 Burpees (each) 50 Ft. Partner Wheelbarrow Then, Review Banded Push Press + HSPU scalingWeightliftingPush Press (Weight)1) Speed Push Press against...

02/25/2019Warm-upGrab a band and Complete: 20 Walking BW Lunges 10 Air Squats 20 Scorpions (total) 10 Hollow Rocks 20 Banded Goodmornings 10 Green Band Walks Left 10 Green Band Walks Right 10 Green Band Walks Forward 10 Green Band Walks Backward Then, Grab barbells and complete: 2 Deadlifts + 2 Power Cleans + 2 Squat Cleans on...

02/23/2019Warm-upSet-up all equipment and complete 1 round for each athlete of: 10 Box Jump 10 KBS 10 Hand Release Push-ups 10 Hang Power Cleans 10 Abmat Sit-upsMetconMetcon3 Rounds of 2:00 on with a partner: 2:00 of Box Jumps w. step down (24, 20) 2:00 of KBS (53, 35) 2:00 of Hand Release...

02/22/2019MetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete as many rounds as possible...

02/21/2019Warm-upGrab a medium band and In place complete: 2 Rounds of: 10 Cook Squats w. OH Reach 10 Reverse Lunges (each) 10 Banded Goodmornings (squeeze glutes at top for a 1 ct) Then, Grab Barbells and complete a complex of: 2 Rounds of: 8 Bent-over rows 8 RDLs 8 Goodmornings Rest 60-90s + add light weightWeightliftingDeadlift...

02/20/2019Warm-upAMRAP 6 of: 100 Ft. Shuttle Spring (down 50 back 50) 10 Air Squats 8 Hollow Rocks 6 Yoga Push-ups 4 Scorpions each side Then Snatch Warm up with a Barbell WeightliftingPower Snatch (Weight)5 x 3 Building Rest 2 minutes beween sets Do not have to be touch and go MetconMetcon...

02/19/2019Warm-up high knees up and back butt kicks up and back power skips for height/distance bear crawl one way side shuffle up and back bear crawl one way Inchworks with a push-up Then, Review Push Press -strict press x 5 -dip and stand x5 -dip and drive ( no press...

02/18/2019Warm-up50 Ft. of: Walking Lunge with Twist Knee Grab Walking Quad Stretch Inch Worms Then, 2 Rounds of "mini-band glute activation" 8 clams/side and 8 walks L/R and F/B ; 8 banded (mini band) goblet squats with 20 second hold in bottom on the final rep focusing on upright chest and weight in heelsWeightliftingPaused...