A.  Back Squats – 5 x 5 w/2-3 min Rest  B1.  Max Effort Standing Broad Jumps – 3 x 8 w/30 sec rest   B2.  1-Arm Russian Kettlebell Swings – 3 x 15 /both arms /60 sec rest  C.  3 Rounds AFAP  20 x Wallballs  10 x Power Cleans or CFP PR WOD make up  15 minute AMRAP 5 x Front Squats 10 x Pull-ups 20 x Double unders 5:1 singles to double unders   -Post results under comments  Read more

A1.  Goblet Squats – 4 x 12 w/30 sec rest A2.  Russian Kettlebell Swings – 4 x 20 w/30 sec rest   B.  CFP PR WOD 15 Minute AMRAP  5 x Front Squat  10 x Pull-ups  20 x Double unders 5:1 Singles to Double-unders  -Post Results under commentsRead more

A.  CrossFit Open WOD 12.3  18 Minute AMRAP  15 x Box Jumps  12 x Push Press 9 x Toes to Bar  Game standards will be explained during class.  -Post results under comments    Read more

A1.  Rope Climbs – 3 x 2-4 w/60 sec rest  A2.  Double unders – 3 x 40-50  w/60 sec rest  A3.  Toes to bar – 3 x 8-12 w/60 sec rest  B.  20 Minute AMRAP  10 x Wallballs  2 x <-> Sprints  30 x Double unders  -Post results under commentsRead more

A1.  Prowler Pushes x 6 A2.  Tire Flips x 10 A3.  Sled Pulls x 4 A4.  Sledge Hammer Hits x 20 Explanation of movements and order will be explained during class  B.  AFAP: 40-30-20-10 Box Jumps Alternating Push-ups Lunges Sit-ups -Post results under commentsRead more