Thursday 4.4.19
"Tin Man" For Time: 400m Run 21 Deadlifts 400m Run 18 Deadlifts 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run ACCESSORY WORK /...
Wednesday 3.4.19
"Ghost Rider" Teams of 2 For time: 75/60 cal Air bike 60 Bench press 65/50 cal Air bike 50 Bench press 45/30cal Air bike 40 Bench press...
Tuesday 2.4.19
FRONT SQUAT - WEIGHTLIFTING Complete a set every 2:00: Set 1: 2 Front squats Set 2: 4 Front squats Set 3: 6 Front squats Set 4: 8 Front...
Monday 1.4.19
"DT Meets Cindy" 5 Rounds for time: 1 Round of "DT" 2 Rounds of "Cindy" *1 Round of "DT" is: 12 Deadlifts 9 Hang power cleans 6 Push...
Saturday 30.3.19
"Saturdays are for the Sandbags" Teams of 3 For time: 5 Rounds 45 Cal Row 30 Power Snatch 60 Wall Ball 9 Sandbag Over the Shoulder
Friday 29.3.19
Salty Legs For Time: 30 Back squats Immediately into, 3 Rounds of: 60 Double unders 30 Walking lunges Extra! Extra! Tabata mash-up:...
Thursday 28.3 19
"Hulk-Smash" Every 2:00 for 6:00 (3 sets) 3 Shoulder press 6 Strict chest to bar pull-ups *Use 80%+ of 1RM shoulder press give or take....
Wednesday 27.3.19
BRO-DITIONING Teams of 2 For time: 2000m/1600m Row 30 Bench press (Lighter weight) 60 Slam Balls 1000m/800m Row 20 Bench press...
Tuesday 26.3.19
Jump Around AMRAP 7:00 1 Kettlebell swing 1 Box jump 2 Kettlebell swings 2 Box jumps 3 Kettlebell swings 3 Box jumps ...... ....continue...
Monday 25.3.19
The Chief Max rounds in 3:00 of: 3 Power cleans 6 Push-ups 9 Air squats Rest 1:00. Repeat for a total of 5 cycles. *Leaderboard total...
Friday 22.3.19
"CrossFit Open 19.5" 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men "Rx" and "Scaled"-95-lb. thrusters/65-lb....
Thursday 21.3.19
"The FINAL Calm before the storm, Part 5" 3 Rounds for time: 20 Kettlebell Swings 20 Burpees 30 Back squats (Light Weight) Accessory Work...
Wednesday 20.3.19
"Lets Push Some Weight Today" PUSH JERK 3 - 2 - 2 - 1 - 1 - 1 Push Jerk *Perform a set every 1:30-2:00 SPLIT JERK 3 - 2 - 2 - 1 - 1 - 1...
Tuesday March 19, 2019
"50/50" For time: 1,000m Row 50 Dumbbell box step overs *(You will have a dumbbell in each hand)* 5 Rope climbs 50 Goblet squats *(You...
Monday 18.3.19
"Cleaned out" For time: 10 Toes to bar 10 Squat cleans 10 Toes to bar 8 Squat cleans 10 Toes to bar 6 Squat cleans 10 Toes to bar 4 Squat...
Saturday 16.3.19
"The Aftermath, part 4" Teams of 2 3 Rounds for time: 200m Run 20 Power cleans 200m Run 20 Front squats 200m Run 20 Push press *Run with...
Friday 15.3.19
"CF Open WOD 19.4" For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3...
Thursday 14.3.19
"The Calm Before The Storm, Part 4" 6 Rounds for max reps: AMRAP 3:00 Run 400m Max Wall ball shots *2:00 Rest after each 3:00 interval....
Wednesday 13.3.19
"Change of Heart" 3 Rounds for time: 21 Box jump overs 15 Push jerks 9 Ring muscle ups
Tuesday 12.3.19
BACK SQUAT - WEIGHTLIFTING Every 2:00 for 8 minutes- 5 Back squats "You've got 1 minute" EMOM 9:00 Minute 1: 15/12cal Row or bike Minute...