crossfit

Monday Workout: AMRAP 30mins 3 Rounds of "Cindy" 2 Rounds of 500m row, 20 Russian KB swings (53/35), 10 Box Jump (30/24) 1st Round of "Annie" Cindy= 5 Pull ups, 10 Push Ups, 15 Air Squats Annie= 50 Double Unders, 50 Sit ups *note= recovery … [Read more...] about Week of 11/11

Monday Strength: Push Press 1-1-1 *notes= 15mins to build to a heavy single   Workout: 3 Rounds for time 21/17 cal row 15 push press (135/95) 9 Ring Muscle Ups *goal= sub 15mins   Tuesday Workout: 4 Rounds of 4mins on/3mins off 10 x 10m shuttle … [Read more...] about Week of 11/4

Monday Rope Climb PROGRESSION   Strength/For Quality/ NOT FOR TIME: 15 Rope Climbs 15 Turkish Getups/ side *break up reps however desired   Workout: 4 Rounds for Time 50 Double Unders 15 Push Press 10 C2B *Goal= sub … [Read more...] about Week of 10/28

Monday EMOM 20 min 1- 12 Box Jump Over 24/20 2- 12 Burpee --- 5 Rounds for Quality 100 ft sled drag with Sand Bag or dball carry bear hug grip   Tuesday AMRAP 12 min 50 foot overhead walking lunge (50s/35s) 25 Alt DB Snatch (50/35) 15 CTB Pullup Goal 4+ … [Read more...] about Week of 10/21

Monday Strength: Back Squat 4-4-4   Workout: 21-15-9 reps for time Deadlift (315/225) Cal. Bike   Tuesday Workout: "Cameron" for Time 50 Walking Lunges 25 C2B 50 Box Jumps (24/20) 25 Triple Unders 50 Back Extension 25 Ring Dips 50 Knees … [Read more...] about Week of 10/13

Monday Strength: Power Snatch + 2 OHS 1-1-1   Workout: "SQT" 3 Rounds 10 Ground to Overhead (95/65) 200m Run   Tuesday Strength: Back Squat 2x10   Workout: 3 Rounds (1:30on, :30 off pacing) 21 cal. Row 21 American KB Swings (53/35) 15 … [Read more...] about Week of 10/7

Monday Strength: 1RM Back Squat   Workout: 3 Rounds 200m sled drag (90/70) 20 Air Squats 20 Push Ups 100 Double Unders   Tuesday Strength: 3 Rounds not for time 5 Sand Bag Cleans 100ft Sandbag Carry 5 Sandbag Squats   Workout: 4 … [Read more...] about Week of 9/30

Monday Strength: Hang Power Clean+ Hang Squat Clean 1-1-1-1-1   Workout: EMOM 18 mins min 1- 17/15 Cal. Row min 2- 12 T2B min 3- 10 Power Cleans (135/95)   Tuesday Strength: Front Squat 1-1-1   Workout: AMRAP 5 mins 7 DB Thrusters … [Read more...] about Week 9/23