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: A.) KB Clean and Jerk Progression one arm swing Clean Jerk B.) For time: 25 Dips 25 Pull-ups 25 Double KB Thrusters 25 Double KB Swings 800 m run Perform/RX A.) Clean and Jerk Top Down Progression B.) For time: 25 Dips 25 Pull-ups 25 Thrusters (95/65) 25 Hang Power Cleans (95/65) 800 m run...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
Test Week. Function: A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (155/105) 2x Bear Crawl <-> between sets Perform/RX A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (185/125) 2x Bear Crawl <-> between sets Compete: A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (275/185) HS Walk...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
