Oct20

10.20.2018

Sat Oct 20 – “Fender Bender” 8/25 Teams of 3 For Time (30 Minute Cap): 400 Meter Wreck Bag Run (50/35) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Wreck Bag Run (50/35) 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Wreck Bag 

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Oct19

10.19.2018

Fri Oct 19 – “Daily Dozen” 3-position power snatch Build to a heavy AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups

Oct18

10.18.2018

Thurs Oct 18 – “Annie’s on the Run” Front squat 3 sets of 5 For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter 

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Oct17

10.17.2018

Wed Oct 17 – “Eighteen Wheeler” AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar

Oct14

10.14.2018

Sun Oct 14 – “Monster Mash” 8/20 CrossFit Linchpin Test 5 For time: 20 Back Squats, 225/155 2 Mile Run 20 Back Squats, 225/155 5 Rounds for time of: 50 Double-unders 15 Hang Power Snatch, 75/55 For time: 50 Burpees over the box, 24″/20″ *Rest 5 minutes between workouts.

Oct13

10.13.2018

Sat Oct 13 – “The Ghost” 6 Rounds: 1:00 Calorie Row 1:00 Burpees 1:00 Double Unders 1:00 Rest

Oct12

10.12.2018

Fri Oct 12 – “Nancy” Pausing overhead squat Moderate set of 2 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65)

Oct11

10.11.2018

Thurs Oct 11 – “Shipwreck” 5 Rounds: 500 Meter Row 10 Wreck Bag Cleans (50/35) 16 Wreck Bag Reverse Lunges (50/35) 24 AbMat Sit-ups

Oct10

10.10.2018

Wed Oct 10 – “Half Bad” AMRAP 18: 30 Deadlifts (135/95) 15 Pull-ups 30/21 Calorie Bike 15 Pull-ups

Oct09

10.09.2018

Tues Oct 9 – “Sky Hook” Push Press Heavy set of 3 3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)