• 141229 Monday

    141229 Monday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 3-8: RKBS, Goblet Squat, Toes 2 Bar, Slammer, Turkish Roll-up. Strength/Skill Development 15 Minutes to work through A1/2: A1. : Turkish Get Up (x 1-2/arm ) A2. : Renegade Row ( x 10-16 alternating ) WOD Complete 3 Rounds of: A. : Metcon […]

    Read More...
  • 141228 Sunday Recovery

    141228 Sunday Recovery

    Main – CrossFit Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat 1 min plank hold 3 min row Z1

    Read More...
  • 141227 Saturday

    141227 Saturday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: TnG Deadlift, Manmaker, Rebounding (20s), C2B Pull-up (Strict Rnd 1). Strength Development Spend 15 Minutes alternating b/w A1/2: A1. : Romanian Deadlift (@ 30×0; 4-8) A2. : 1-arm DB Push-Press (@ 20X1; 4-8/arm ) Partner WOD A. : Metcon (AMRAP – Reps) […]

    Read More...
  • 141226 Friday

    141226 Friday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: 1-arm OH Carry Overhead Squat, Axle Barbell Row-2s pause against chest, T-Push-up. Strength Development Spend 20 Minutes alternating b/w A1/2: A1. : Back Squat (@ 30×2; 3-5 ) A2. : 1-arm DB High-Pull (@ 21X0; 4-8 ) WOD A .: Metcon (4 […]

    Read More...
  • 141225 Thursday DIY

    141225 Thursday DIY

    Main – CrossFit A. : DIY EMOM (AMRAP – Rounds and Reps) Every minute on the minute until you are unable to complete the designated reps within the minute: 1 Squat + 1 Burpee 2 Squats + 2 Burpees 3 Squats + 3 Burpees…Rest 5 Minutes b/f bonus round of part B: DIY EMOM in […]

    Read More...
  • 141224 12 Days of Fitness Festivus

    141224 12 Days of Fitness Festivus

    Main – CrossFit 12 Days of Fitness Festivus (Time) 1 Burpee Muscle-up or Burpee Pull-up/Ring-Row 2 Toes to Bar or Plank Burpees 3 Push-ups 4 Goblet Squats (NTE 32/24 kg) 500m Row 6 Box Jumps (NTE 24/20″) 7 KBS (NTE 32/24 kg) 8 Renegade Rows (4/arm NTE 45/35lbs) 9 Wall Balls 10 Tuck (or straight) […]

    Read More...
  • 141223 Tuesday

    141223 Tuesday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-8: 1-arm OHS, Slammer, MB BSU, Dip. Strength Development Spend 18 Minutes working through A1-3: A1. : Farmer Carry ( x 40m Tough ) A2.: Front Leaning Rest (Rings) ( x 40-60s) A3. : Airdyne 30s @ 90% (Calories) Complete 30s at 90% […]

    Read More...
  • 141222 Monday

    141222 Monday

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Back Squat, DB Hang Mm Snatch, PVC Sott’s Press (adv to light bar as able), Pull-up (Strict Rnd 1). Strength/Skill Development Paused Overhead Squat (Take 15 Minutes to build to a tough triple. ) WOD “Fran-Prep” (AMRAP – Reps) 60s AMRAP […]

    Read More...