crossfit

Monday Strength: Clean and Jerk 5x2   Workout: AMRAP 5mins 500m Row Max rep Burpee Pull Up …directly into AMRAP 5mins 600m Run Max Reps Burpee Box Jump Over ...directly into AMRAP 5mins 50/40 Cal Bike Max Rep Burpee   Tuesday Flow … [Read more...] about Week of 6/17

Monday   Workout: AMRAP 5mins 5 Hang Power Snatch (155/105) 2 Legless Rope Climbs *Rest 1 min AMRAP 3mins 150 Double Unders Max Reps DB Snatch (50/35) w/remaining time *Rest 1 min AMRAP 1min Max Calorie Bike   Odd Object Conditioning 5 … [Read more...] about Week of 6/10

Monday   Strength Clean and Jerk 4x3   Workout 3 Rounds for Time 100 Double Unders 15 T2B Midline 200m Sandbag Carry (150/100) *note: each time you drop the bag, run to where you started and back to the … [Read more...] about Week of 6/3

Monday   Workout "MURPH" Run 1 mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 mile *note- wear a 20/14 lb vests and partitioned reps as needed   Tuesday   Workout: 21-15-9 Reps for time Deadlifts (275/185) Deficit HSPU … [Read more...] about Week of 5/27

Monday Strength: Hang Clean and Jerk 4x3   Workout: AMRAP 6 mins 4 Deadlifts (315/205) 6 Bar Facing Burpees 8 Goblet Box Step Ups (24/20)(53/35) *Goal= 4+ Rounds   Tuesday   Workout: 3 Rounds for Time 30 Cal. Row 20 DB Snatch … [Read more...] about Week of 5/20

Monday Strength: Romanian Deadlift 2 x 15 Push Press 2 x 10 Arnold Press 2 x 15   Workout: 11min TIME CAP   10 DB Squats (50's/35's) 20 CTB Pull Ups 10 DB Squats (50's/35's) 15 Bar Muscle Ups 10 DB Squats (50's/35's) 10 Ring Muscle Ups 10 DB … [Read more...] about Week of 5/13

Monday Box Squats 3-3-3-3-3 7 Rounds For Time 10 Stationary Front Rack Lunges (115/75) 10 Box Jumps (24/20) 10 Front Squats (115/75)   Tuesday "The Shaman" 6min AMRAP 21 Wallball (20/14) 18 Deadlift … [Read more...] about Week of 5/6

Monday 3RM Back Squat 9’ AMRAP 9 T2B 9 Double KB Swings (53s/35s) 18 Double Unders Tuesday Snatch Pull + Snatch + OHS 1-1-1-1-1 For Time 3-6-9-12-15-18 Power Clean (135/95) Bar Facing Burpee *complete 2 Rope Climbs after each round Wednesday Single Leg Glute Bridge 3x15 Floor Press … [Read more...] about Week of 4/29