Behind the Neck Push Press build to a tough single Then… Take 85% of 1RM and perform 1 rep every 45sec x 8 sets Then.., 10min AMRAP @85% 300m Row 10 Thrusters 45/35 10 Pull Ups 3min Rest 10min AMRAP @ 85% 16/12 Bike Cals 10 KB Deadlifts (70/53) 40m Farmers Carry (70/53) 3min Rest…
Complete 3 sets of: KB Crossbody Step Up 6-8/steps per leg; *box height should be at knee height Superset, Barbell Windsheild Wipers 20 reps; 10/side; Superset, Superman or Sorenson Hold 45sec; rest 90sec Then.., Overhead Squat 5551; 2,2,2,2,2; (Strict Tempo is a must – these are 15sec squats each) – stabilize and stay moderate weight…
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…
