Conquer

Wednesday, October 26, 2016 10 Rounds for Time: 5 Pullups 10 Pushups 15 Squats 200 Meter Run Today has the same rep scheme as the benchmark called “Cindy” with an added short run. Strive to keep the movements unbroken and then push...

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Squeeze

Tuesday, October 25, 2016 Front Squat: 5-5-5-5-5 Squeeze every ounce of energy into these sets of 5 today.  Use your rest time between to get your mind right for the next grueling set.  The weight will build but should remain heavy throughout the...

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Monday AMRAPing

Monday, October 24, 2016 20 Minute AMRAP: 5 Clean and Jerks (185,135)(155,105)(115,85)(65,45) 10 Toes to Bar (knee raise)(toes to kettlebell) Rest 30 Seconds Our Monday workout is a variation of CrossFit’s Team Series event 7.  We will be...

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Hold Please

Friday, October 21, 2016 5 Rounds for Time: 10 Wall Balls (20,14)(14,10)(10,6) 10 Deadlifts (185,135)(155,105)(115,85)(95,65) 10 Handstand Pushups (to abmat)(box)(hand release pushup) *Each time you break a set of wall-balls or handstand...

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Snatch Base

Wednesday, October 19, 2016 Overhead Squat: 3-3-3-3-3 Snatch Balance: 3-3-3 Hang Squat Snatch: 1-1-1 Everything we are working on today leads up to being able to improve our Olympic snatching.  You have to have a solid overhead squat as a base to...

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25 to Life

Tuesday, October 18, 2016 25 Minute AMRAP: 25 Thrusters (45,35)(35,15) 25 Burpees 25 Sumo Deadlift High Pulls (45,35)(35,15) Its all about the number 25 today!  The weight is really light for this one which means you can roll through the bar...

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