09/23/2019

09/23/2019

Back Squat 6-6-4-4-2

Tabata Mash-up:
Sit-ups
Russian KB Swings
L3: (70/53)
L2: (53/35)
L1: (35/26)

09/21/2019

09/21/2019

Team Crossfit workout!!

09/20/2019

09/20/2019

Power Clean 2-2-2-2-2

L3:
5 Rounds:
3x Barbell Complex (155/105)
25x Double Unders
Rest :90 Seconds

L2:
5 Rounds:
3x Barbell Complex (125/85)
15x Double Unders
Rest :90 Seconds

L1:
5 Rounds:
3x Barbell Complex (95/65)
25x Single Unders
Rest :90 Seconds

*Barbell Complex = 1x Deadlift 1x Hang power clean 1x front Squat 1x Push press 1x Thruster

09/19/2019

09/19/2019

L3:
"Kelly"

5 Rounds:

400M Run

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

L2:

4 Rounds:

400M Run

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

L1:

3 Rounds:

400M Run

30 Box Step-ups(24″/20″)

30 Wall Balls (14#/10#)

09/18/2019

09/18/2019

L3:
20-16-12-8-4
Cal Row
Bench Press (135/75)
Rest 3 Minutes
18-14-10-6-2
Cal Bike
DB Box Step overs (50/35)

L2:
20-16-12-8-4
Cal Row
Bench Press (105/75)
Rest 3 Minutes
18-14-10-6-2
Cal Bike
DB Box Step overs (35/20)

L1:
16-12-8-4
Cal Row
Bench Press (85/45)
Rest 3 Minutes
14-10-6-2
Cal Bike
DB Box Step overs (20/10)

09/17/2019

09/17/2019

Hang Snatch 2-2-2-2-2

All Levels :
7 Rounds:
:20 Max Reps Box Jumps
:20 Max Reps Push-ups
:20 Rest

09/16/2019

09/16/2019

L3:
Teams of 2

800 m run (Together)

100 SB Lunges (alternate every 10 reps)

30 Rounds: (alternate each round)
3 Pull Ups
3 Deadlifts (225/155)
3 OB Burpees

100 SB Lunges (alternate every 10 reps)

800 m run (Together)

L2: (185/135), 80 Lunges
L1: (135/95), 60 Lunges, Ring Rows

09/14/2019

09/14/2019

Saturday Team Crossfit Workout!!