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
Tuesday 3.6.18
3 Rounds: 80 Double-unders 40 Calorie Row 20 Strict Dumbbell Presses (35/20)
Monday 3.5.18
AMRAP 12: Ascending Ladder… 3 Kettlebell Swings (53/35) 3 Goblet Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Squats (53/35) 6 Burpees … and so on, until time expires.
Wednesday 2.28.18
EMOM x 12: Min 1: 10 DU’s + 5 Wallballs (20/14) Min 2: 10 DU’s + 5 TTB Min 3: 10 Wallballs + 5 DB Push Press (50\35) Min 4: 10 DB OHS (5/Arm) There are a number of functional movements in CrossFit that require a great deal of coordination. Some of these movements, like double
Tuesday 2.27.18
5 RM Strict Press 3 RM Push Press 1 RM Push Jerk Then, AMRAP 8: 25 Calorie Row 50 Sit-ups
Monday 2.26.18
“Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats OR “18.1” AMRAP 20: 8 Toes to Bar 10 Dumbbell Hang Clean and Jerks (50/35) 14/12 Calorie Row Today we have the option to re-test CrossFit Games Open Workout 18.1 or perform the classic CrossFit.com benchmark workout Cindy. Cindy first appeared on mainsite in January of
Sunday 2.25.18
For Time: 50 Strict Handstand Push-Ups* *Every break: 5 Strict Pull-Ups Then 3 Rounds: 10 Strict Dumbell Presses 10 DB Bent Over Rows Rest 1:00
Saturday 2.24.18
AMRAP 20 Team of 3 Athlete’s Complete full rounds, then switch: 12/9 Cal Row 9 Box Jump-Overs (24/20) 6 Dumbbell Hang Squat Cleans (50/35)
Thursday 2.22.18
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 2.21.18
EMOMx 16: Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″) Minute 2: 15/12 Calorie Bike Minute 3: 7 Wallballs (20/14) + 7 C2B Pull-ups Minute 4: 15/12 Calorie Row Rx – BB (185/135), Box Jumps (24/20″),Wallballs (20/14) L1 – BB (30% 1RM Deadlift), Box Jumps (24/20″),Wallballs (20/14) L2 – Coaches Choice