A.  10 minutes to establish your Max Effort Broad Jump   B.  For time:  1000M Row or 800M Run  5 Rounds 15 x Pull-ups  15 x Wallballs 20lb/14lb  15 x Walking Overhead Lunges 45lb/25lb   1000M Row or 800M Run  C.  3 x 15 GHD Sit-ups  -Post results under comments    Read more

A.  Push Press – 4 x 2 w/2 min Rest  B.  Jack  20 Minute AMRAP  10 x Push Press 115lb/85lb   10 x Kettlebell Swings 1.5pood/1pood  10 x Box jumps 24inch/20inch  C.  Mobility   -Post results under comments  Read more

-Survival of the Fittest Rochester will be happening this Saturday from 9 am – 5-6 pm, there will be no classes that day.  Please join in to either compete as an Rx’d or scaled individual or volunteer for this great event!  Click here for more info!  –RKC (Russian Kettlebell) instructor Cory Felderman will be running all Monday evening group sessions through a fun warm-up and kettlebell skill session.  Take advantage of this opportunity to learn the finer points of TGU and Russian swings.   A.  TGU Ladder NFT:  5-4-3-2-1 (R/L)  10 x Swings between each set of TGU   B.  21-15-9 AFAP:  GI Janes  Goblet Squats 2 pood/1.5 pood  5 min rest…  5 min AMRAP  Double unders  On the minute every minute 5 x burpees   C.  Banded good mornings x 100   -Post results under commentsRead more

A.  Take 15 Minutes to establish a 1 rep max Deadlift   B.  For total time:   800M Run  … and then..  5 Rounds of:   10 x Ring dips or Push-ups   25 x Unbroken Russian Swings 2 pood/1 pood  50 x Double unders – 150 singles   C.  200M – Sled Pulls WestSide style, 135lb/90lb   -Post results under comments  Read more

A.  CrossFit Open WOD 12.5  Complete AMRAP for 7 minutes of the following rep scheme:  3 x Thrusters  3 x Chest to Bar Pull-ups  6 x Thrusters  6 x Chest to Bar Pull-ups  9 x Thrusters  9 x Chest to Bar Pull-ups  12 x Thrusters  12 x Chest to Bar Pull-ups  15 x Thrusters  15 x Chest to Bar Pull-ups  18 x Thrusters  18 x Chest to Bar Pull-ups  21 x Thrusters  21 x Chest to Bar Pull-ups …… Mens Rx – 100lb, Womens Rx – 65lb, Mens Master 90lb, Womens Master 55lb  -Post results under comments  Read more