All Levels: A.) RDL’s 5×5 *inbetween sets 5 – strict RR, PU, C2B, MU. Kettlebell: B.) 4 rounds 10 Dbl KB front rack lunge 20 K2E or sit-ups 2 lap run Perform/RX: B.) 4 rounds 10 Front rack lunges (95/65) 20 T2B 2 lap run Compete: B.) 4 rounds 10 Front rack lunges (135/95) 20 T2B...Read More
Function/Perform/RX: A.) Skills Practice Rope Climbs and DU’s Function: B.) 4 rounds 15 Burpees 15 DB/kb Push Press 500 m row Perform/RX: B.) 4 rounds 15 Burpees 15 STO (115/75) 500 m row Compete: A.) Rope Climbs EMOM – 10 min. Odd – 1 legless rope climb Even – 50 DU’s B.) 4 rounds 15 Burpees...Read More
Function: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (1.5/1) 12 Goblet Squat 9 HR Push-ups Perform/RX: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (1.5/1) 12 OHS (95/65) 9 HSPU Compete: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (2/1.5) 12 OHS (115/75) 9 HSPU...Read More
Function/Kettlebell: A.) KB Snatch One arm swing One arm High pull Snatch B.) For time: 4-8-12-16-20 DB/KB Snatch 50 Single Unders after each set Buyout 50 sit-ups Perform/RX: A.) Snatch Top Down Progression POS1 POS2 POS3 B.) For time: 3-6-9-12-15 Power Snatch (75/55) 30 DU after each set Buyout 50 sit-ups Compete: A.) Snatch POS...Read More
Test Week. Function: A.) Max L/R Turkish Get Up B.) 20 min AMRAP 4 DL (135/95) 4 HR Push-ups 8 Air Squats 4 C2B/or strict pull-ups Perform/RX A.) Make Up LIft B.) 20 min AMRAP 4 DL (225/155) 4 HSPU 4 Pistol 4 C2B Compete: A.) Make Up LIft B.) 20 min AMRAP 4 DL (315/205)...Read More
Test week. Funtion: A.) Max Double KB OHS B.) For time: 100 burpees Perform/RX A.) Max OHS B.) For time: 100 burpees Compete: A.) Max OHS B.) For time: 100 bar tap burpees Read More
A chick that “doesn’t hate wall balls at all” and has never used chalk? Who is this creature? She was clearly recruited by a Grenell. 😉 Read on to get a glimpse into Megan’s totally awesome outlook on life, fitness, and CrossFit. What do you do for a living? I work at Mayo Clinic as a Registered Nurse....Read More
Test Week All Levels: Max Pull Ups / Max hang A1.) Front Squats – Test new 1 RM Function: B.) Every 30 sec for 10 min Double KB 2 Swings + Clean + Jerk Perform/RX: B.) Every 30 sec for 10 min Power clean (135/95) Hang power clean (135/95) Push jerk (135/95) Compete: B.) Every...Read More
All Levels: A.) Make Up Lift Function: B.) 3 rounds 20 Burpees 20 Ring Rows Perform/RX: B.) 3 rounds 20 Burpees 20 Pull-ups Compete: B.) 3 rounds 20 Burpees 20 C2B -results to BTWB! Read More
All levels: A.) Skills Practice DU, MU, Bar MU, PU, TGU Weightlifting, etc. Kettlebell: B.) 20 min AMRAP 10 Double KB PP (44/26) 10 KB Swings (44/26) 10 box step ups (24/20) RX/Compete: B.) “Jack” 20 min AMRAP 10 Push Press (115/75) 10 American KB Swings (1.5/1) 10 Box Jump (24/20) Results to BTWB.Read More
