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Friday 190201

Arm over front bearhug escape“Omar”95 pound barbell Thrusters, 1015 Bar-facing burpees95 pound barbell Thrusters, 2025 Bar-facing burpees95 pound barbell Thrusters, 3035 Bar-facing burpeesU.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored … Read More

Thursday 190131

Every minute on the minute Shoulder Press 1x.  Then add 10/5lbs.  Continue until failure and then Push Press and then Push Jerk.With time left over…“Death by Pull-up”then…“Death by belly buster”

Wednesday 190130

Row 200m/150mBurpees Max Reps4 RoundsRow 200m/150mKettlebell Snatch Max Reps4 RoundsWork 2 minutes/Rest 3 minutesAlternate between couplets

Monday 190128

Knuckle HangFront Body Line DrillWall Facing HandstandWork 30s/Rest 30s3 RoundsHandstand PracticeBetween sets Seated Pancake Good Morning or Straddle UpCrossFit Open 11.5Power Clean 145#/100# 5xToes to Bar 10xWallball 15×20 minute AMRAP

Wednesday 180123

Specialty Squat 5×3Between sets PVC Bend Over and Knuckle Hang 30sReverse Hyper-Load up with 50% of you best back squat 3×10Tally up GHDSU 50xTally up 100′ of Lateral Band Walks

Tuesday 190122

Help yourselves to a scoop of Ascent Lemon Sorbet in a bottle of water.  Tabata Gymnastic PullGymnastic PushMidline HoldRest 1 minute betweenPick the most difficult progression you can handle.  As fatigue sets in easy the progression to something more manageable. The goal … Read More

Monday 190121

Beat or Lateral Swing 20x, Scorpion Walk, Cossack Squat 10x(10s)-3 RoundsSplit Clean ReviewSplit Clean Barbell Overhead Lunges 45#/35#Box Jump 24″/20″30-20-10x