Fast Friday

Friday, February 19, 2016 Deadlift: (40,50,60%) 5-5-5 Then, For Time: 100 Double Unders (100 singles) 10 Deadlifts (225,155)(185,135)(135,95)(75,55) 80 Double Unders 8 Deadlifts 60 Double Unders 6 Deadlifts This is the last day of deload week on...

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Recoup

Thursday, February 18, 2016 Mobility and Skill Day After this week of brutal wods, I know we can all use some mobility time.  Come on in to work out the soreness and spend some time working on a new skill.  

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Press On

Wednesday, February 17, 2016 Press: (40,50,60%) 5-5-5 Then, 4 Rounds for Time: 400 Meter Run 15 Chest to Bar Pullups(chin over)(bands)(ring row) Today we continue to take advantage of the deload period for our strength work.  You are still using...

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Intensity

Tuesday, February 16, 2016 For Time: 3 Rounds: 10 Thrusters(95,65)(75,55)(55,35)(35,15) 10 Lateral Bar Burpees 10 Hang Power Snatch 10 Jumping Lunges (alternating) *Rest 5 Minutes 2 Rounds: 10 Thrusters(95,65)(75,55)(55,35)(35,15) 10 Lateral Bar...

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Light Daze

Monday, February 15, 2016 Back Squat: (40,50,60%) 5-5-5 Then, Open 13.4 7 Minute AMRAP: 3 Clean and Jerks(135,95)(115,75)(95,65)(55,35) 3 Toes to Bar (knee raise)(abmat) 6 Clean and Jerks 6 Toes to Bar 9 Clean and Jerk 9 Toes to Bar...

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CrossFit Valentine

Saturday, February 13, 2016 Partners complete for Time: 100 Burpees-Alternating each rep 50 Power Cleans(135,95)(115,75)(95,65)(55,35)- 25 each however you choose 500 Meter Row- 250 each 40 Thrusters-20 each 200 Double Unders(200 singles)- 100...

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First Wave

Friday, February 12, 2016 Power Clean: (75,85,95%) 5-3-1+ Then, 10 Minute AMRAP “Nate” 2 Muscle ups (2 chest to bar pullups, 2 dips)(2 pullups, 2 pushups) 4 Handstand Pushups (abmat)(box) 8 Ketllebell Swings (53,35)(44,26)(26,18) This...

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