Monthly Archives: January 2023

CrossFit - Wed, Feb 1Sweaty Ballzzz (5 Rounds for reps)<p>5 Rounds</p><p>500m Row</p><p>30 KBs 53/35</p><p>30 Wall Ballzzz 20/14</p>

CrossFit - Tue, Jan 31Pendlay Row (6x10)Dumbbell bent over Row (5x10)10 each armMetcon (AMRAP - Rounds and Reps)<p>15 Minute AMRAP</p><p>7 Pull ups</p><p>8 Box jumps 24/20</p><p>15…

CrossFit - Mon, Jan 30Dumbbell bench press (7x7 )DB cluster (One minute Rest between each round )5 rds of the following: 5 deadlifts 5 power…

CrossFit - Sun, Jan 29Metcon (5 Rounds for reps)<p>5 Rounds</p><p>10 OHS 95/65</p><p>20 CFSU</p><p>10 SDHP 95/65</p><p>20 Cal Bike</p>

CrossFit - Sat, Jan 28Saturdays are for the Team (Time)Cash In: 1 Mile Run 50 Front Squats 95/65 200m Run 50 Hollow Rocks 200m Run…

CrossFit - Fri, Jan 27Metcon (AMRAP - Rounds and Reps)<p>5 Rounds</p><p>Row 500m andcomplete as many Rounds as possible of</p><p>20 Air Squats</p><p>15 Pull ups</p><p>in 4 Minutes</p><p>Rest…

CrossFit - Thu, Jan 26Sumo Deadlift (8x5 working sets )Single leg KB Deadlift (5x10)10 Reps right leg 10 Reps left leg weigh is AHAPMetcon (AMRAP…

CrossFit - Tue, Jan 24Squat Clean (8x2 AHAP Not Touch & Go)Metcon (AMRAP - Rounds and Reps)<p>15 Minute AMRAP</p><p>5 Squat Cleans 135/95</p><p>10 Pull ups</p><p>15 Cal…

CrossFit - Mon, Jan 23Shoulder Press (5x10 )Push Press (5x5)Walk on By (Time)<p>4 Rounds</p><p>10 Push press 95/65</p><p>20 Front Rack Lunges 95/65</p><p>30 CFSU</p>

CrossFit - Sun, Jan 22Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor…