Monday 2.12.18

“Jackie” 1,000m Row 50 Thrusters 30 Pull-ups Rx – (45/35) L1 – (45/35), Pull-Ups/Ring Rows L2 – Coaches Choice Jackie”, is a classical CrossFit.com benchmark. Created by the founder of CrossFit, Greg Glassman, “Jackie” was first introduced in 2004. You will want to pace the row so that the rest of the workout doesn’t suffer, keeping an […]

Sunday 2.11.18

5 Rounds: 10 Close Grip Push-ups 15 Dumbbell Bent Over Rows (each arm) (50/35) 20 Strict Presses (45/35) 25 Banded Pull-aparts 500 Meter Row

Saturday 2.10.18

5 Rounds: 1:00 Squat Cleans 1:00 Burpee Dumbbell Box Step-Ups 1:00 Situps 1:00 Rest Rx – DB (50/35), Box Steps (50/35) L1 – DB (40/20), Box Steps (40/20) L2 – Coaches Choice

Friday 2.9.18

AMRAP 18: 30 Push Jerks 30 Box Jumps 30 Calorie Row 30 Toes-to-Bar Rx – BB (115/80), Box (24/20″) L1 – BB (40% 1RM Push Jerk), Box (24/20″) L2 – Coaches Choice

PATIENCE

Here is the greatest secret to success and catching whatever your wild rabbit is. And its cliché as heck, but it’s the truth. PATIENCE. I am fully, 100%, no-doubt-about-it projecting when I say, patience is of the utmost importance. I don’t have patience. Not an ounce of it. But, if you or I, or anyone […]

Thursday 2.8.18

Teams of 2, AMRAP 20: 60/40 Calorie Row 30 Kettlebell Swings 8 Rope Climbs Rx – (70/53) L1 – (53/35), 4 Ropes Climes or 8 Ring Pull-Ups L2 – Coaches Choice

Wednesday 2.7.18

Teams of 2: 10 rounds for time and total calories 9 DL 6 HPC 3 FS :30 sprint for max calories Rx – 155/105 L1 – 50% 1RM Deadlift L2 – Coaches Choice *Part 1 does the 9/6/3, then P2 dos the :30 sprint on ERG for 5 rounds then they switch roles and P2 […]

Tuesday 2.6.18

5RFT: 10 Power Cleans 10 Bar-Facing Burpees Rx – (135/95) L1 – (40% 1RM Clean) L2 – Coaches Choice  

Monday 2.5.18

21-15-9: Squat Snatch C2B Pull-ups Rx – (95/65), C2B L1 – (35% 1 RM), Pull-Ups L2 – Coaches Choice