Function: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s EASY PACE B.) 20 min AMRAP 400 m run Bear crawl <-> 50 Single Unders Perform/RX: A.) Suitcase DL 5×5 – In between sets 5 strict PU’s B.) 20 min AMRAP 400 m run Bear crawl <-> 30 DU Compete: A.) Suitcase...Read More
Function/KettleBell: A.) 1 arm KB OHS – 5×3 (L,R) B.) For time: 1-2-3-4-5-6-7-8-9-10 KB Snatch or Heavy Clean (alt arms each round) In between each set 10 cal row Perform/RX: A.) OHS – 5×3 (snatch from ground) B.) For time: 1-2-3-4-5-6-7-8-9-10 Power Snatch (95/65) In between each set 10 cal row ***18 min cap*** Compete:...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
KettleBell/Function: A.)Turkish Get up Ladder 3x 1-3(L,R) B.) 4 rounds 20 KB Swings 20 Single arm KB Thrusters 20 Single arm KB Front Rack Lunges Perform/RX: A.) Make Up Lift B.) 4 rounds 20 KB Swings (1.5/1) 20 Single arm KB Thrusters (1.5/1) 20 Single arm KB Front Rack Lunges (1.5/1) Compete: A.) Make Up...Read More
Kettlebell/Function: A.) Bench Press 5×5 – heaviest weight with no misses B.) 21-15-9 Ring rows Medball slams Perform/RX A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups Medball slams Compete: A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups GHD’s 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.) Turkish Get Ups. 10 x 1L/1R Work up in wt to new PR attempt. B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Perform/RX A.) Make up Lift B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Compete: A.) Make up Lift B.) “Mary” 20 min AMRAP...Read More
All Levels: A.) Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups 5 min rests 5k Run 5 min rest Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups. -Results to comments! Read More
KB/Function: A.) TGU 5×3 L/R B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) Perform/RX A.) Make up Lift or…… Heavy Back Squats – work up to heavy 3 rep B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) -Results to comments Read More
