Kettle bell/Function: A.) RDL’s 5×5 @ 60% of DL – In between sets 5 strict PU’s B.) 10 rounds 2 double Clean and Front Squat (35s,26s) 5 ring rows 5 KB Push Press Perform/RX A.) RDL’s 5×5 @ 60% of DL – Inbetween sets 5 strict PU’s B.) 10 rounds 2 Heavy Squat Cleans 5 Pull-ups or...Read More
KettleBell: A.) TGU 5x 2(L,R) B.) For time: 800 m run then.. 10-9-8-7-6-5-4-3-2-1 Ring rows 1-2-3-4-5-6-7-8-9-10 KB Push Press then.. 800 m run Perform/RX: A.) Make Up Lift B.) For time: 800 m run then… 10-9-8-7-6-5-4-3-2-1 Pull-ups 1-2-3-4-5-6-7-8-9-10 STO (135/95) then… 800 m run ***20 min cap*** Compete: A.) Make Up Lift B.) For time: 800...Read More
Function/KB: A.) Double KB OHS 5×3 ***Light weight – after each set 40 single unders (Or 1 lap run) – rest 90 seconds. B.) 150 step ups for time (24,20) at the top of every min do 7 sit-ups including at start Perform/RX: A.) Double KB OHS 5×3 ***Light weight – after each set 30 DU’s –...Read More
If you CrossFit you’ve probably got at least one goal you’re working towards on a regular basis. Whether it’s improving mobility overhead, a PR on a particular lift, or the ever elusive unassisted pull-up. Whatever your goals may be, journaling can help you reach them. Here are some tips on how to bring journaling into your...Read More
EarthDay. Function/Kettlebell: A.) EMOM 10 min. Odd – KB FS x5 (use same weight) Even – Single arm KB Press x4 (L/R) B.) 6 min AMRAP 5 Wallball (20/14) 5 KB/DB snatch (alt arms each round) + Bonus WOD Perform/RX Odd – Front Squats x5 (use same weight) – add 10 lbs to FS from wk...Read More
KettleBell/Function A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (35/26) B.) 5 rounds 2 lap run(350m Row) 5 DB/KB snatch + 5 OHS (each arm) Perform/RX A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even...Read More
If you haven’t had the pleasure of knowing or working out with Jen yet, take a peak into her life as she begins her 4th year with CrossFit. What do you do for a living? I am a Registered Nurse and have 21 years of experience in pediatrics. Recently, I moved into the position of...Read More
Kettlebell/Function: A.) 3 Rounds Sprint (grass and back) 10 one-leg squats – Rest 1 min. B.) 12 min AMRAP 5 Cal Row 5 Burpees 5 Double KB DL 10 Cal Row 10 Burpees 10 Double KB DL 15 Cal Row 15 Burpees 15 Double KB DL and so on… Perform/RX A.) 3 Rounds Sprint (grass...Read More