Kettlebell/Function: A.) 6 RDS – 10 DBL KB SWINGS (  B.) 12 min AMRAP 20 Goblet squats 20 Push ups 20 Ring Rows/Strict Pull-ups Perform: A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON.   B.) 12 min AMRAP 100 Wallballs (20/14) 60 DU 40 Pull-ups Compete: A.) Back Squats – 5×3...Read More

KettleBell/Function A.) KB clean and press 8×2 (R/L) (1.5 / 1) B.) 7 min AMRAP 3 Double DB clean & Press 3 weighted sit-ups 6 Double DB clean & Press 6 weighted sit-ups 9 Double DB clean & Press 9 weighted sit-ups and so on… Perform/Compete: A.) Clean and Jerk – 8×1 @ 65% B.)...Read More

KettleBell/Function: A.) Turkish Get-ups – 5x1L/1R Inbetween sets Strict MU progresssions – 2-3 progressions / MU’s B.) 4 rounds 300 m row Lunge walk <-> (carry KBs) 10 Deadlift (185/125) Perform RX: A.) Front Squats – 5×3 w/pause 1st rep 3 sec. Inbetween sets – 2-3 progressions / MU’s Strict MU progression – false grip...Read More

Kettlebell/Function A.) KB/DB Snatch 8×2 (R/L) (EMOM) B.) 5 rounds 5 KB/DB Snatch each arm 10 KB/DB Push Press 10-15 Burpees Perform: A.) Snatch  – 8×1 @ 65-70% (EMOM) B.) 5 rounds 5 Power Snatch (115/75) 10 HSPU or KB Push Press 15 Burpees Compete: A.) Snatch  – 8×1 @ 70% B.) 6 rounds 5...Read More

Kettlebell/Function A.) 8min. EMOM odd – KB Press 5/5 even – 20 Russian Swing (press wt bell) B.) 8 min AMRAP 10 KB/DB Thrusters 50 Single Unders RX/Compete A.) 8min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 8 min AMRAP 10 Thrusters (95/65) 30 DU -Results to comments.    Read More

KettleBell Function A.) 8 min. EMOM odd – Back Squat x10  even – strict Pull up’s – 3/5 B.) 15 min AMRAP 5 pull up/Ring Row 9 1-arm OHS with KB/DB 13 Box Step Overs (24″/20″) RX A.) 8 min. EMOM odd – Back Squat x10 @65% even – strict Pull up’s – 3/5 B.) 15...Read More

All Levels:  2k Row  rest for at least 5 minutes then…….. 4x500m repeats 1 minute active rest between rows    Read More

Class at 8am and Noon today only! Function/Kettlebell A.) Warm-up B.) KB Fran 21-15-9 Double KB thrusters(35/26) Pull ups (Strict, or Kipping) Perform/Compete A.) Warm Up B) Fran 21-15-9 Thrusters (95/65) Pull Ups     Read More

Funtion/Kettlebell: A.) Max L/R Turkish get-up B.) Max L/R single KB Press C.) 15-12-9 Cal Row Burpee Perform: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower Compete: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower   -Results to Comments!...Read More

All Levels: A.) Warm Up B.) CrossFit Total Max Back Squat Max Strict Press Max Dead lift http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tplRead More