Friday 10.23.2015

Workout of the Day EMOM for 10 minutes: Push Press Set 1-3: 5 reps @ 60-65% Set 4-6: 3 reps @ 70-75% Set 7-10: 1 reps @ 80-95% then 3 Rounds For Time: Run 400m 8 Clean and Jerks (155/105) Post your results to the...

Thursday 10.22.2015

Workout of the Day Power Clean 1.1 Build to “heavy” double, with 10 sec rest b/w singles then For Time: 21-18-15-9 HSPU C2B Pull-up Post your results to the Whiteboard. #ThrowbackThursday to one of my favorite CrossFit...

Wednesday 10.21.2015

Workout of the Day 3 sets (not for time) Max HS Walk/Hold Max Chin-Over Bar Hold *Rest as need b/w sets then 10 min AMRAP: 5 Shoulder-to-Overhead (115/75) 7 T2B 9 Front Squats Post your results to the...

Tuesday 10.20.2015

Workout of the Day Power Snatch x 1.1 Build to “heavy” double, with a 10 sec rest b/w singles then 3 Rounds For Time: 15 Deadlifts (225/155) 100 DU’s (200 SU) Post your results to the Whiteboard.

Monday 10.19.2015

Workout of the Day EMOM for 10 minutes: Front Squat Set 1-3: 5 reps @ 60-65% Set 4-6: 3 reps @ 70-75% Set 7-10: 1 reps @ 80-95% then 14 min AMRAP: 7 Hang Power Clean (135/95) 14 Pistols (Alt.) 21 Bar-Over-Burpees Post your results to the...