Author: admin

CrossFit - Thu, Dec 8Metcon<p>Tabata x4</p><p>Burpees</p><p>rest 1 min</p><p>sit ups</p><p>rest 1min</p><p>Scissor Jumps</p><p>rest 1 min</p><p>DB push jerks</p>

CrossFit - Wed, Dec 7Hang Clean (20 Minutes to build to a heavy single )Metcon (Time)<p>4 Rounds</p><p>500m Row</p><p>6 Pendlay Rows</p><p>6 Hang Cleans</p>

CrossFit - Mon, Dec 5

CrossFit - Tue, Dec 6Metcon (Weight)<p>30 Minute EMOM</p><p>5 Bench Press 185/135</p><p>10 Wall Balls 20/14</p><p>30 DUs/90 Singles</p>

CrossFit - Sun, Dec 4Metcon<p>10x3 strict press AHAP&nbsp;</p><p>Your choice of cardio between sets&nbsp;</p><p>15 cal bike&nbsp;</p><p>200m run&nbsp;</p><p>250 row&nbsp;</p><p>30 DUs/ 90 singles&nbsp;</p>

CrossFit - Sat, Dec 3Metcon (AMRAP - Rounds)<p>30 Minute AMRAP&nbsp;</p><p>Teams of 3&nbsp;</p><p>Partner 1: Static Deadlift hold</p><p>Partner 2: Static overhead double KB hold&nbsp;</p><p>Partner 3: 10 cal…

CrossFit - Fri, Dec 2Deadlift (1x5 @ 60%)Deadlift (1x5 @ 65%)Deadlift (1x5 @ 70%)Deadlift (1x5 @ 75%)Stiff leg deadlift (5x10 Working Sets)Stiff leg deadlift

CrossFit - Thu, Dec 1Metcon (Time)<p>300 KBs for time!&nbsp;<br />7 Burpees every time you put down the KB&nbsp;</p><p>70/53</p>

CrossFit - Wed, Nov 30Thruster (5-4-3-2-1 working sets Pull up warm up between sets. )Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit - Tue, Nov 29Metcon (Time)<p>10 Minute AMRAP&nbsp;</p><p>12 Wall Balls 20/14</p><p>3 Power Cleans 225/155&nbsp;</p><p> </p><p>Rest 5 Minutes&nbsp;</p><p> </p><p>10 Minute AMRAP&nbsp;</p><p>12 Cal Bike&nbsp;</p><p>3 Power Cleans 225/155</p>