Kettlebell/Function A.) 8min. EMOM odd – KB Press 5/5 even – 20 Russian Swing (press wt bell) B.) 8 min AMRAP 10 KB/DB Thrusters 50 Single Unders RX/Compete A.) 8min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 8 min AMRAP 10 Thrusters (95/65) 30 DU -Results to comments. Read More
KettleBell Function A.) 8 min. EMOM odd – Back Squat x10 even – strict Pull up’s – 3/5 B.) 15 min AMRAP 5 pull up/Ring Row 9 1-arm OHS with KB/DB 13 Box Step Overs (24″/20″) RX A.) 8 min. EMOM odd – Back Squat x10 @65% even – strict Pull up’s – 3/5 B.) 15...Read More
All Levels: A.) Warm Up B.) CrossFit Total Max Back Squat Max Strict Press Max Dead lift http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tplRead More
Kettlebell/Function A) Make up Lift B.) 12 min AMRAP 3-6-9-12… Russian KB Swings (1.5,1) DB Push Press (25,15) Sit-ups Perform: A) Back Squats Heavy 2 rep no Pause or….. Make up Lift B.) 12 min AMRAP 3-6-9-12… Hang Power Clean (115/85) HSPU or Push Press T2B Compete: A1) Heavy C and J – 1 miss...Read More
Kettlebell: A.) Kettlebells EMOM – 8 min. 3×3 KB swing+clean+Press (3L/3R) B.) 20 min AMRAP 5 Heavy Russian KB Swings 10 Sit-ups 15 Wallballs Perform: A.) Clean and Jerk 7×1 @ 80% B.) Open Workout 11.5 20 min AMRAP 5 Power Cleans (145/100) 10 T2B 15 Wallballs (20/14#) (10/9ft) Compete: A) Heavy Thruster take 20...Read More