4.29.17

Saturday, April 29, 2017 “Enter Sandman” 2 Rounds for Time: (with a partner and a sandbag) 30 Burpees 400 Meter Run 10 Pushups 400 Meter Run 50 Front Squats Grab a partner and your favorite heavy sandbag to take this one on. Specifics...

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4.28.17

Friday, April 28, 2017 3 Rounds for time: 25 Weighted Situps (35,25) 50 foot Handstand Walk (50′ bear crawl) 50 Foot Overhead Walking Lunge(35,25) This workout is named “Midline March” and comes from crossfit.com. It definitely...

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Heavy Lifting

Wednesday, April 26, 2017 Front Squat: 3-3-3 Thruster: 3-3-3 Push Jerk: 3-3-3 Lots of heavy lifting today! All of these sets of 3 should be challenging. If your form is good you can go up in weight each set. Keep in mind that each movement is...

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4.25.17

Tuesday, April 25, 2017 20 Minute AMRAP: 10 Deadlifts (225,155)(185,135)(155,105)(95,65) 15 Wall Balls (20,14)(14,10)(10,6) 20 Pushups 400 Meter Run Today is a good mix between some weighted movements and body weight things. Try to keep each...

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04.24.17

Monday, April 24, 2017 5 Rounds for time: 10 Clean and Jerks (155,105)(135,95)(115,80)(75,55) 3 Muscle-Ups (3 chest to bar pullups, 3 ring dips)(3 pullups, 3 pushups) Welcome to the last week in April. This month has flown by and has been and...

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04.22.17

Saturday, April 22, 2017 25 Minutes, Teams of 2: 50 Power Snatch (95,65)(75,55)(55,35)(35,15) 800 Meter Run 100 Pull-Ups 800 Meter Run 150 Double Unders (singles) 800 Meter Run Here is another great Saturday partner workout. This one is in an...

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04.21.17

Friday, April 21, 2017 3 Rounds for time: 3 Burpee Pullups 6 Push Jerk (165,115)(135,95)(115,80)(75,55) 12 Deadlifts 24 Situps 48 Wall Balls (20,14)(14,10)(10,6) Start with 3 reps and multiply by 2 each movement. Seems simple until you get to the...

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