Today's Schedule

Today's Schedule

6am- CrossFit
7am- CrossFit
9am- CrossFit
12pm- CrossFit
4pm- CrossFit
5pm- CrossFit
6pm- CrossFit
7pm- CrossFit

07/16/2019

07/16/2019

Power clean + Hang Power Clean 8x1 @ 60%

L3:
6 Rounds for time of:

5x Power Cleans (165/115#)

5x Deadlifts (165/115#)

5x Front Squats (165/115#)

Rest 1 minute between rounds

L2:
6 Rounds for time of:

5x Power Cleans (135/95#)

5x Deadlifts (135/95#)

5x Front Squats (135/95#)

L1:
6 Rounds for time of:

5x Hang Power Cleans (95/65#)

5x Deadlifts (95/65#)

5x Front Squats (95/65#)

Today's Schedule

Today's Schedule

6am- CrossFit
7am- CrossFit Basic
9am- CrossFit
11am- Master's CrossFit
12pm- CrossFit
4pm- CrossFit
5pm- CrossFit
6pm- CrossFit
7pm- CrossFit

07/15/2019

07/15/2019

L3:
10x Push Press (155#/105#)

20x C2B

30x Stick jumps (20")

40x Wall Balls (20#/14#)

30x Stick jumps (20")

20x C2B

10x Push Press (155#/105#)

L2:
10x Push Press (135#/95#)

20x Pull-ups

30x Stick jumps (20")

40x Wall Balls (20#/14#)

30x Stick jumps (20")

20x Pull-ups

10x Push Press (135#/95#)

L1:
10x Push Press (95#/65#)

20x Ring Rows

20x Stick jumps (20")

30x Wall Balls (20#/14#)

20x Stick jumps (20")

20x Ring Rows

10x Push Press (95#/65#)

07/13/2019

07/13/2019

Saturday Team Workout!!

07/12/2019

07/12/2019

All levels: Strict Press 5x5 @ 68%
All Levels: Strict Pull-up 10-10-10

L3:
AMRAP 4:
10x Box Jumps (24/20)
10 Cal Row
Rest 2 Minutes
AMRAP 4:
10x T2B
10x KB Swings (70/53)

L2:
AMRAP 4:
10x Box Jumps (24/20)
10 Cal Row
Rest 2 Minutes
AMRAP 4:
10x K2E
10x KB Swings (53/35)

L1:
AMRAP 4:
10x Box Jumps (24/20)
10 Cal Row
Rest 2 Minutes
AMRAP 4:
10x V-ups
10x KB Swings (35/26)

07/11/2019

07/11/2019

L3:
1 Mile Run
Then:
3 rounds:
10x Hang Power Snatch (115/80)
30x Wallballs (20#/14#)
Then:
400m Farmer Carry (70/53)

L2:
1 Mile Run
Then:
3 rounds:
10x Hang Power Snatch (95/65)
30x Wallballs (20#/14#)
Then:
400m Farmer Carry (53/35)

L1:
800m Run
Then:
3 rounds:
10x Hang Power Snatch (65/45)
20x Wallballs (14#/10#)
Then:
400m Farmer Carry (35/26)

07/10/2019

07/10/2019

High Hang Power Clean 10x1 @ 70%

L3:
EMOM 10:
Odd Minutes: 10/8 Cal Bike
Even Minutes: 10 Dumbell Front Squats (50/35)

L2:
EMOM 10:
Odd Minutes: 8/6 Cal Bike
Even Minutes: 10 Dumbell Front Squats (35/20)

L1:
EMOM 10:
Odd Minutes: 6/4 Cal Bike
Even Minutes: 10 Front Squats (45/33)

07/09/2019

07/09/2019

L3:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Rest 3 minutes

Then:
2 Rounds
400m Run
15x Deadlifts (225/155)
25x Wallball Sit-ups

L2: Deadlift (185/115)

L1: Thrusters (65/45), Ring Rows, Deadlifts (135/95)