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A) Deadlift 5@75% 3@85% 1+@95% B) 16 min EMOM: Even: 5x C2B Pull-Ups Odd: 7x Burpee Box Jump-overs *Immediately Into* 3 min AMRAP: 5x H.R. Push-Ups 7x Plate Pinch Suitcase Deadlifts (45/25)

Warm Up: 1 Gym Length Each: Toy Soldiers – Kossacks Squats Karaoke – Lateral Frog Hops (right) High Knees – Lateral Frog Hops (left) Butt Kickers – Power Skips -then- 2rds of: 30 sec Dead Hang 30 sec Plank A) 2 Sets of: 40m Prowler Sprint A.H.A.P.(20m out- 20m back) Max Unbroken reps Push Ups …

SATURDAY 12/10/16 Read More »

Warm Up: 30 cal Row or Airdyne 3rds Of: 10x Push Ups 5x Broad Jumps 10x Ring Rows 5x Toes 2 Bar A) Strict Press Super Sets 5@40% 5@50% 3@60% 5@65% 5@75% 5+@85% * 5x Bent Over DB rows/arm b/t each set of Presses B) 20 min EMOM: 1st: Double Shuttle Sprint (1/2-full-1/2-full) 2nd: 20x …

FRIDAY 12/09/16 Read More »

A: 7 Sets of: 2x Back Squat @ 80% *rest 2 min b/t sets* B: In teams of 2, with only one partner working at a time: 2x 200m medball run (20/14) {1 run each} -THEN- 30-25-20-15-10 (each) Sprawl Balls Russian KB swings (53/35) Medball Sit-ups -THEN- 2x 200m Medball run (20/14) {1 each}

A: 5 Sets Of: 250m row @ 50-60% MPE * rest equal parts* B: Crossfit Open WOD 16.1

A: 4 sets of: 40m Prowler Sprint @ BW (20m down-20m back) B:4 sets of 4min AMRAP: 1] 400m run Max Reps of: Wallballs (20/14) *rest 4 min 2] 500m Row Max Reps of: Slamballs *rest 4 min 3] .6 Mile Airdyne Max Reps of: Medball OH lunges *rest 4 min 4] 100 Double Unders …

Thursday 2/25/16 Read More »

A:14 min EMOM (7sets) Odd: 3 position Snatch ( hang/power/full ) Even: Rest B: 9 min. Strict Pull-Up wave: 5-4-3-2-1-2-3-4-5 C: 10—>1 Thrusters (75/55) 30x Double Unders b/t each round

A: 16 min Bench Press EMOM: 1st 4 min: 2 @ 75% 2nd 4 min: 1 @ 85% 3rd 4 min: 1 @ 90% 4th 4 min: 2 @ 80% B: Against a 10 min running clock: 15-12-9 Clean&Jerk (135/95) Toes 2 Bar * with remaining time on clock Perform max reps of Burpee Box …

Tuesday 2/23/16 Read More »

A: 5 sets of: 8x OH Squat (95/65) *rest 1 min* 3x Weighted Dips (a.h.a.p.) *rest 3 min* B: 8 Min AMRAP: Burpees *At the top of each minute stop and perform 5x Axle Bar Deadlifts (195/135)*

A. 3 Sets of: 5x C.G. Bench Press @ (65,70,75%) *Rest 2 min. b/t sets* B. Crossfit Open Workout 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Burpees (6″ overhead target w/ 2 hand touch)