• 150125 Sunday Recovery

    150125 Sunday Recovery

    Main – CrossFit Recovery 2.2 (AMRAP – Rounds and Reps) AMRAP in 20 Minutes @ 85% -Sustainable Effort 10 Axle Front Squat @ 40-50% max NTE 115/70lbs 20 Cals Airdyne 400m Sandbag Carry light NTE 50/25lbs 10 Cals Ski ErgNote total time worked in comments for results.

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  • 150124 Saturday

    150124 Saturday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: BTN Thruster, Romanian Deadlift, Toes 2 Bar. Strength Development Take 15 Minutes to alternate b/w A1/2 NTE 3 Rnds. A1. : Single Leg Deadlift (@ 30X1; 4-8/leg x 3. ) A2. : Weighted Dip (Wtd Ring Dip x 2-4 x 3 sets. […]

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  • 150123 Friday

    150123 Friday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 2-6: 1-arm Farmer’s Carry (building in load) 1-arm OH Squat, Stone 2 Shoulder, Axle Press. Strength/Skill Development Take 18 Minutes to alternate b/w A1/2 NTE 4 Rnds. A1. : Farmer Carry ( x 20-40m Tough ) A2. : Axle Press Complex #1 (Build […]

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  • 150122 Thursday

    150122 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: 1-arm DB High-pull –>1-arm DB Hang Muscle Snatch (4 of each), Deadlift (build to workout weight in 2 rounds), Dip/Ring Dip or H/R Push-up, Box Jump- step down. Strength Development A. : Hang Power Snatch (10 Minutes to a moderate triple) B1. […]

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  • 150121 Wednesday

    150121 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 4-8: Hang Power Clean, Front Squat, T-Push-up, Chest 2 Bar (Strict Rnd 1). Strength/Skill Development A1. : Back Squat (@30X1; 8, 6, 4, 2, 8) A2. : Weighted C2B Pull-up ( @ 20X0; 4-8 x 4) A2. : Chest-To-Bar Pull-ups (AMRAP in […]

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  • 150120 Tuesday

    150120 Tuesday

    Main – CrossFit (No Measure) AMRAC in 8 minutes with Mobility + 4-10: Good Morning, Dip, Slammer, Bear Crawl 30′. Strength Development Take 20 Minutes to alternate b/w A1-3 NTE 4 Rounds. A1. : Axle F/R Box Step-up (x 12-20 alternating. Rest 60s b/f A2. ) A2. : Wall Ball (AMRAP in 30 seconds. Rest […]

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  • 150119 Monday

    150119 Monday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Back Squat, 1-arm Overhead Carry, RKBS, Plank Burpee Box Jump (Step Down) Dip. Strength/Skill Development Spend 18 Minutes alternating b/w A1/2 NTE 4 Rnds. A1. : Deadlift (TnG x 7-10 ) A2. : Weighted Dip (@ 20X0; 4-8 ) A2. : Ring […]

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  • 150118 Sunday Recovery

    150118 Sunday Recovery

    Main – CrossFit Recovery FC ATW (No Measure) Complete 3-6 Rounds at 70-80% of: 1 min Ski Erg 1 Min AD 1 Min Row 1 Min Farmer’s Carry EZ 1 min Side Plank (30s/side)Note total time worked in comments for results.

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