Fitness: A.) EMOM 12 min 1st min – 10 sandbag squats 2nd min – 10 sit-ups B.) 3 rounds 10 deadlift (barbell, DB, or KB) 10 push press (DB) Performance: A.) 1 rep max clean & jerk 20 min time cap Stop after 3 misses at the same weight B.) “Grace” 30 clean and jerks for...Read More
Fitness/Performance: A.) Choose one of the following: For time: 1 mile run 5k run 2k row 20 min row for max meters or recovery workout: 2 rounds at easy pace 3 min Assault Bike 3 min row 3 min run 3 min ski erg ***Can switch order as needed if equipment is full*** B.) 15...Read More
Fitness Performance: Partner “Cindy” 20 min AMRAP Accumulate reps together 10 pull-ups 20 push-ups 30 air squats Competitor: 20 min AMRAP 5 hspu 10 pistols 15 pull-ups ***Can do individually or “you go, I go” with a partner*** C.) Front squats 5×5 3 sec pause on 1st 2 reps no bounce Heavy, but not max Read More
Fitness: A.) EMOM 15 min 1st min – 10 Russian swings 2nd min – 10 ball slams 3rd min – 3 cal Assault Bike B.) 3 rounds 20 DB sntach (10L/10R) 20 walking lunges in place Performance: A.) 1 rep max Snatch 20 min time cap Stop after 3 misses at the same weight B.) “Isabel”...Read More
Fitness A.) CrossFit Total 3 attempts each at a 1 RM Back Squat Strict Press Deadlift ***Score is total pounds lifted for all 3 lifts B.) Optional Workout (if time) 21-15-9 Wallball Burpee C.) Mobility Performance A.) CrossFit Total 3 attempt each at a 1rm Back Squat Strict Press Deadlift ***Score is total pounds...Read More
Fitness: A.) Make-up lift B.) Teams of 2-3 – waterfall style 10 cal Assault Bike 15 DB Power clean 20 Step up (24/20) 25 Wallball (20/14) 30 Russian KB Swings (1.5/1) 70 single unders Performance: A.) Make-up lift B.) Teams of 2-3 – waterfall style 10 cal Assault Bike 15 Power clean (135/95) 20 Box...Read More
