NO MONDAY KETTLEBELL CLASSRead 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 Jump (24/20) 25 Wallball (20/14) 30 Russian KB Swings (1.5/1) 35 double unders (2:1 singles) Competitor: A.) Make-up lift B.) For time: 15 cal Assault Bike 20 Power clean (205/145) 25 Box Jump (30/24) 30 Wallball (30/20) 35 American Swings (2/1.5) 40 double unders C.) 15 min recovery row or bike Start recovery for test week CrossFit Total on Monday!!! –Results to comments!Read more

6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 5 R/L PRESS B. 7 RDS – 5 KB FRONT SQUATS – 8 R/L 1-H SWINGSRead more

Fitness: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 DB or KB push press (45/35) Burpee Performance: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 STO (95/65) Bar over burpee Competitor: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 STO (155/105) Bar facing burpees C.) 5×3 OHS Build to some heavy sets or max if feeling good Use rack and play with grip width and stance width to find what works best. –Results to comments!Read more

Fitness: A.) 15 min DB and KB clean and jerk practice  Start with 1 DB, then try 1 KB, then try 2 DB, then try 2 KB   B.) 3x300m row at 60%, 80%, and 100% effort feel the difference between each.  Then… 3 rounds Row 300m 12 Russian swings (1.5/1) 1 lap farm carry (1.5/1) ***Really focus on a consistent pace throughout entire workout, row will probably be closest to the 80% effort***   Performance: A.) 3×1 Clean and Jerk – 3×1 @ 80% B.) 3x300m row at 60%, 80%, and 100% effort Then… 3 rounds Row 300m 12 American swings (1.5/1) 1 lap farm carry (1.5/1) Row will probably be closest to the 80% effort*** Competitor: A.) 3×1 Clean and Jerk – 3×1 @ 80% B.) 3x300m row at 60%, 80%, and 100% effort Then… 3 rounds 8 cal Assault Bike 10 KB snatch (5L/5R) (2/1.5) 1 lap farm carry...Read more