Monday, January 27, 2020 Push Jerk: Build to a heavy set of 3 Then, 4 rounds for time: 15 Kettlebell Swings (53,35)(44,26)(26,18) 15 Box Jump Overs (24,20) 15 Push Jerks (115,80)(95,65)(75,55)(55,35) We are starting off Monday from the racks...
Read moreSaturday, January 25, 2020 “Kelly” 5 rounds for time: 400 Meter run 30 Box Jumps (24,20) 30 Wall Balls (20,14) This is a classic CrossFit benchmark. Scale to accordingly.
Read moreFriday, January 24, 2020 5 Minute AMRAP: 21-15-9 Overhead Squat(95,65)(75,55)(55,35)(35,15) Sit-ups *Rest 5 minutes 5 Minute AMRAP: 15-12-9 Thruster (135,95)(115,80)(95,65)(75,55) Chest to Bar Pull-ups *Rest 5 minutes 5 Minute AMRAP: 12-9-6...
Read moreWednesday, January 22, 2020 Teams of 2: 30 Minute AMRAP: 10 Dumbbell Reps** (35,25) (25,15)(20,10) 8 Shuttle Runs (down and back) Complete Full Rounds Before Switching **Dumbbell Reps** 0:00 – 10:00 10 Dumbbell Snatches 10:00 – 20:00 10 Dumbbell...
Read moreTuesday, January 21, 2020 Power Clean: Build to a heavy 3 rep Then, 15 Minute AMRAP: 30 Double Unders 10 Power Cleans (155,105)(135,95)(115,80)(95,65) 30 Double Unders 10 Lateral Barbell Burpees We are starting off today with a 3 rep power clean...
Read moreMonday, January 20, 2020 For Time: *Buy-In: 50/40 Calorie Bike/Row 21-15-9 Shoulder to Overhead (115,85)(95,65)(75,55)(55,35) Toes to Bar(knee raises) *Cash-Out: 50/40 Calorie Bike/Row Welcome back to a new week. Today we will have a buy in and a...
Read moreSaturday, January 18, 2020 Teams of 3 30 Minutes AMRAP: 300 Meter Row 20 Plate Hops(45) 10 Hang Power Cleans (95,65)(75,55)(55,35) In this team workout, you will switch after full rounds are complete. Row, hop and power clean!
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