06.26.2019

Wednesday, June 26, 2019 “Nicole” 20 Minute AMRAP: 400 Meter Run Max rep pull-ups In this old school, CrossFit benchmark, your score is based on the total number of pull-up reps you get. Run a 400 then jump up and crank out as many...

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06.25.19

Tuesday, June 25, 2019 Pausing Front Squat: (Pause 3 seconds in the bottom) Build to a heavy 2 rep Hang Squat Clean Build to a heavy 1 rep Then, 3 Rounds for time: 15 Hang Squat Cleans(95,65)(75,55)(55,35)(35,15) 30 Double Unders Lots of squats...

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06.24.19

Monday, June 24, 2019 Teams of 3, For Time (30 Minute Cap): 3 Rounds: 400 Meter Team Run 50 Barbell Facing Burpees 3 Rope Climbs(15′) Directly Into… 21 Clean and Jerks (95/65)(75,55)(55,35)(35,15) 21 Clean and Jerks...

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06.22.19

Saturday, June 22, 2019 “The Swayze” 3 Rounds for time: 800 Meter Run with 25# Plate 34 Bench Presses(135,95) 24 Front Squats(135,95) We will do this final Saturday Hero workout to honor MASTER SGT. GREGORY RAY TRENT, who was a...

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06.20.19

Friday, June 20, 2019 On the 5 minutes for 5 rounds: 5 Strict Handstand Push-ups 20/15 Calorie Row 10 Power Snatch (75,55)(55,35)(35,15) In this one you have 5 minutes to complete a round of handstand push-ups, row, and power snatch. Whatever...

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06.19.19

Wednesday, June 19, 2019 For Time: *Buy In: 200 Meter Farmer carry (55,35)(44,26)(35,18) Then, 6 Rounds of: 30 Sit-ups 200 Meter Run 10 Strict Pull-ups *Cash Out: 200 Meter Farmer carry (55,35)(44,26)(35,18) This one starts out and finishes with...

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