12.22.17

Friday, December 22, 2017 For time: 50-40-30-20-10 Kettlebell Swing (53,35)(44,26)(26,18) Sit-Up Start at 50 reps of each and work your way down to 10. Try to stay unbroken on your kettlebell swings. That will make a huge difference in time. We...

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12.20.17

Wednesday, December 20, 2017 3 Rounds for time: 100′ Walking Lunge 50 Squats 50 Double Unders Another day of efficiently moving your body! You should be able to really go after this one. 3 rounds will go by quickly.

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12.19.17

Tuesday, December 19, 2017 “Coffland” Hang from a pull-up bar for 6 minutes. Each time you drop from the bar, perform: 800-m run 30 push-ups From crossfit.com U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died...

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12.18.17

Monday, December 18, 2017 “Gwen” Clean and jerk 15-12-9 reps This is a really cool strength bench mark. The rules are as follows. Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each...

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12.16.17

Saturday, December 16, 2017 Teams of 2: Row 35 minutes for meters (switch every 2 minutes) Every 5 minutes perform 15 burpees We are going to get to know the rower really well today. With a partner you will be rowing for 35 minutes. Switch places...

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12.15.17

Friday, December 15, 2017 “Fran” 21-15-9 (for time) Thruster (95,65)(75,55)(55,35)(35,15) Pull-ups Fran is probably one of the most well known (and hated) CrossFit benchmark workout. Done right, this will leave your lungs burning. We...

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