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 min HSPU or HS walk progressions C.) Accumulate 5 min of planks any style, any time interval, just 5 min total Competitor: 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 min HS walk practice C.) Accumulate 5 min of planks any style, any time interval, just 5 min total ***Add plate on...Read more

6:00 PM KB A. 5 RDS – TGU L/R – 8 1-H SWING R/L – 5 R/L THRUSTER C. 3 X 1 MIN. MAX DISTANCE FARMERS WALK – 2 MIN. REST BETWEEN RDSRead 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” 30 snatches for time (135/95) Competitor: A.) 1 rep max Snatch 20 min time cap Stop after 3 misses at the same weight B.) “Isabel” 30 snatches for time (135/95) C1.) Bench press Pyramid -8 reps 1st set, 6 reps 2nd set… 8-6-4-2-4-6-8 C2.) 5 bent over rows with barbel –Results to Comments!    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 lifted B.) Optional workout 21-15-9 wallball burpee C.) Mobility   Competitor A.) CrossFit Total 3 attempts each at a 1rm Back Squat Strict Press Deadlift ***score is total pounds lifted for all 3 lifts B.) Optional Workout 21-15-9 Wallball Burpee C.) 15 min. run or row – go hard enough that holding conversation is difficult    Read more