Fitness: A.) EMOM 10 Min. Odd – DB row (5L/5R) Even – 10 Push ups B.) 10 rounds Assault Bike/Row/ERG 30 sec on 30 sec off C.) Tabata Planks 8 sets 20 sec on 10 sec off Performance: A.) EMOM 10 min. Odd – 1-2 MU or 5 pull ups Even – Wall Walk – 2...Read More
Fitness: A.) Double KB FS – 4×8 B.) For time 40 cal row 40 WB sit-ups (20/14) 40 wallballs (20/14) 40 burpees Performance: A.) Back Squat 4×10 @ 65% or less B.) For time 40 cal row 40 WB sit-ups (20/14) 40 wallballs (20/14) 40 burpee over WB Competitor: A.) Back Squat – 4×10 @ 65%...Read More
Fitness: A.) KB strict press – 5×5 B.) For Time: 30 KB swings 15 pull-ups 24 KB swings 12 pull-up 20 KB swings 10 pull-ups Performance: A.) Strict press 5×5 @ medium weight no miss B.) 15-12-9 Power clean (135/95) Pull-ups Competitor: A.) TNG push Jerks – 5×5 – Medium weight – no misses...Read More
Fitness: A.) 5 OH plate squat @ 10lbs or up 8 min. EMOM – no misses ***focus on mobility*** B.) 5 rounds 10 sandbag squats 20 Russian swings (1.5/1) 60 single unders or 1 lap Jog. Performance: A.) Power snatch + 2 OHS 8 min. EMOM – no misses B.) 5 rounds 10 goblet squat...Read More
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
