General Warm-up 0-20min 5 Rounds: 10/7 Cal Bike/Row/Ski/Versa 10 DB Floor Press 50/25lb+ 10/7 Cal Row/Bike/Ski/Versa 10 Burpee Deadlifts (Same DBs) 20min Cap* Right into…. 20-30min. DB Bent Over Row Ladder…50/35+ 10 Reps on the right arm 10 Reps on the left arm 9 Reps on the right arm 9 Reps on the left arm…
2019 CrossFit Open! It is that time of year again! The first workout of the 2019 CrossFit will be released Thursday, February 21st. We hope to have our biggest participation EVER this year and have as many of you as possible to join in on the fun. You can register as a member of our…
2019 CrossFit Open! It is that time of year again! The first workout of the 2019 CrossFit will be released Thursday, February 21st. We hope to have our biggest participation EVER this year and have as many of you as possible to join in on the fun. You can register as a member of our…
2019 CrossFit Open! It is that time of year again! The first workout of the 2019 CrossFit will be released Thursday, February 21st. We hope to have our biggest participation EVER this year and have as many of you as possible to join in on the fun. You can register as a member of our…
2019 CrossFit Open! It is that time of year again! The first workout of the 2019 CrossFit will be released Thursday, February 21st. We hope to have our biggest participation EVER this year and have as many of you as possible to join in on the fun. You can register as a member of our…
General Warm-up Then.., 15min. AMRAP: 10 Bench Press 50/35s+ 10 Cal Row 10 DB Bent Over Rows on each arm 50/35+ 10 Cal Assault Bike Rest 4min. 15min. AMRAP: 10 Pull-Ups /3-5 MU 10 American KB Swings 53/35 30 Double Unders Then… Not For Time: 100 BB curls 45/35 100 Dips or DB Tricep Skull…
For Time: 3 Rounds: 10 Cal Assault Bike 15 SDHP’s 95/65 Immediately into; 3 Rounds: 10 Cal Row 15 HSPU or 10 wall climbs Immediately into; 3 Rounds: 10 Cal Ski 15 Wall Balls 30/20 Then, Front squat. Find a 2rm 5 Rounds: 1min. Plank (you may alternate front and side planks) immediately into; 1min….
Warm-up A Then… 4 Rounds: 1min. of Power Cleans (Build) immediately into; 1min. of Max Effort Bench Press (Build) Rest 2min. Round 1) 50% effort Round 2) 60% effort Round 3) 70% effort Round 4) 80% effort *Getting a few less reps each round is inevitable so don’t stress. Try not get less than 5…
AMRAP 12mins 20 Goblet Lateral Lunge 20 Abmat Sit Ups 40m Cross Body Carry Rest 2mins AMRAP 12mins 15 Air Squats 20m Single arm Farmers Walk/arm (TOUGH) 30/25 cal Rest 2mins AMRAP 12mins 30/25 Cals 45sec Goblet Wall Sit 10 Strict T2B rest 2mins AMRAP 12mins 10 DBall/Sandbadg to Shoulder 100/80 20/15 Cal 30 Mountain…
8min Amrap 5 Half Kneeling Single Arm Bottom Up KB Press/arm 20sec DB Side Plank (hold DB in top arm) 30sec Dead Bug Then.., Muscle Snatch Build to a Max Then.., Push Press (5 x 5 ) *5 sets of 5 reps. with/ Russian Twist *Push Press allows bending at the knee. There’s just no…
