01.13.18

Saturday, January 13, 2018 3 Rounds for Reps: (Teams of 3) 3 Minutes Bike (calories) 3 Minutes Power Clean (155,105)(135,95)(95,65)(75,55) 3 Minutes Burpee over the bar This will be a fun time with you and two friends! One athlete will be working...

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01.12.18

Friday, January 12, 2018 5 Rounds for time: 500 Meter Row 10 Overhead Squats (135,95)(115,85)(95,65)(75,55) Rest 2 minutes Hit this one hard today. You have two minutes to rest between so really turn up that intensity on each round. The weight...

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01.10.18

Wednesday, January 10, 2018 15 Minute AMRAP: 20 Wall Balls to a 11′ target (20,14)(14,10)(10,6) 10 Strict Pull-ups We are going a bit higher with our wall ball target today! Challenge yourself to go heavier or higher or both. Mix that in...

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01.09.18

Tuesday, January 9, 2018 Back Squat: 10-8-6-4-2 Press: 10-8-6-4-2 Deadlift: 10-8-6-4-2 This is a lot like the CrossFit Total. Except, today we will be building up to 2 rep maxes for each movement. Use the sets leading up to the 2 as a build up to...

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01.08.18

Monday, January 8, 2018 4 Rounds for time: 500 Meter Row/.8 mile Bike (alternating) 30 Push Presses (75,55)(55,35)(35,15) 20 Sumo Deadlift High Pulls (75,55)(55,35)(35,15) We are kicking off this second week of the year with a bruiser! You will...

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01.06.18

Saturday, January 6, 2018 “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats This is another classic CrossFit workout. You will want to scale down the reps of the movements that you aren’t that good at yet. This...

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