Tuesday 3.20.18

For Time: 25 Kettlebell Swings (53/35) 50 Sit-ups 100 Double-unders 20 Kettlebell Swings (53/35) 40 Sit-ups 80 Double-unders 15 Kettlebell Swings (53/35) 30 Sit-ups 60 Double-unders 10 Kettlebell Swings (53/35#) 20 Sit-ups 40 Double-unders 5 Kettlebell Swings (53/35) 10 Sit-ups 20 Double-unders

Monday 3.19.18

AMRAP 9: 12 Hang Power Cleans 9 Push Press 6 Thrusters 3 Hang Squat Clean Thrusters Rx – DB (50/35) L1/L2 – Coaches Choice

Saturday 3.17.18

Teams of 2 must complete the following: 5 rounds for time 400m run – together 20 Hang power cleans @ 155/105. – switching every 5 reps  

Thursday 3.15.18

“Goat Day” EMOMx 20: Odd: Movement 1 Even: Movement 2 Or , if your skipping the Open EMOMx 20: 4 DB Power Cleans 4 DB Front Squats 4 DB Push Press “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Pistols, etc. These are the best days to turn perceived […]

Wednesdsay 3.14.18

AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups 100 Double Unders/Double Taps Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups 100 Double Unders/Double Taps​ Max Cal Row in time remaining Two weeks ago we tested the CrossFit benchmark workout, Cindy, which […]

Tuesday 3.13.18

5 Rounds: 21 Calorie Row 15 Wallballs (20/14) 9 Deadlifts (185/135) Pushing our limits in the gym on a rower that goes nowhere allows us to get on bikes that can go anywhere with our children or grandchildren for a very long time. As an added bonus, doing wallballs and deadlifts allows us to pick […]

Monday 3.12.18

AMRAP 12: 300m Row 12 Dumbbell Push Presses (35/25) 16 Dumbbell Step Back Lunges *Lunges done with DB’s at hang More dumbbells! Greg Glassman says of the benefit of dumbbell training that, “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” Dumbbells provide us with a different […]

Thursday 3.8.18

Practice your “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Pistols, etc. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today. We don’t improve our technique with […]

Wednesday 3.7.18

EMOMx16: Min 1 – 15 Sumo Deadlift High-pulls (75/55) Min 2 – 15 Wallballs (20/14) Min 3 – Max Calorie Bike Min 4 – Rest