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Wednesday 171025

Clean and Press 3xRun 400mRow 15 strokes to tally as many calories as possible-Feel out the efficiency of your stroke.  Are you keeping your feet on the pedals at all time, are you timing the return stroke properly, are you … Read More

Tuesday 171024

Row 500mWhippet, Scap Arounds, Table Top, Back Bend, Wall Squat 10x(10s)- 3 RoundsSplit Snatch Balance 6×2Leap 4x between Kettlebell Snatch 53#/35# 10x each armWallball 20xDouble Unders 30×5 Rounds

Monday 171023

PR Day will be this Friday with our focus a on benchmark.  Athletes that regularly train 4-6 days a week you may want to consider a deload week to help get the most out of your training.  I will be … Read More

Friday 171020

“Forrest”L Pull-ups 20xToes to Bar 30xBurpees 40xRun 800m3 RoundsU.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan … Read More

Thursday 171019

Jump Rope 3 minutesBand Pull Aparts, Whippet, Scap Around, Passive Hang 60s, Shoulder Screw- 3 RoundsPush Jerk, Split Jerk Left/Right Lateral GHDSUDeadlift 135#/95# 7xPush-up 9xBox Jump 24″/20″ 12×14 minute AMRAP

Wednesday 171018

Row 500mSky Reach 10x(10s), Freestyle Crawl, Walking Lunge with plate overhead, Wall Squats 10x(10s)- 3 RoundsThruster Gymnastic PullWork 2 minutes/ Rest 3 minutesWork with both movements with an output of non-stop movement for 2 minutes.  Ramp-up the intensity throughout the session. … Read More

Tuesday 171017

Protraction 10s, Retraction 10s, Squat 30s- 8 RoundsEven: Snatch Press 3xOdd: Weighted Chin-up 3xWork every 90s- 10 RoundsClean and Press/ Push Press/ Push Jerk 1xSprintWork 10s/ Rest 50s30 RoundsPick a load that you think you can consistently press.  If you … Read More

Monday 171016

Jump Rope 3 minutesKnee In/Out 10x(10s), Lateral Cross Step-ups 10x, Lateral Lunge 10x(10s), Wall Squats 10x-3 RoundsBack Squat 6×2Triple Broad Jump between setsCrossFit Open 12.2Snatch 75#/45# 30xSnatch 135#/75# 30xSnatch 165#/100# 30xSnatch 210#/120# AMRAP10 minute AMRAP

Friday 171013

“Lumberjack 20”Deadlift 275#/185# 20xRun 400mKettlebell Swing 70#/53# 20xRun 400mOverhead Squat 115#/75# 20xRun 400mBurpees 20xRun 400mChest to Bar Pull-ups 20xRun 400mBox Jumps 24″/20″ 20x Run 400mDumbbell Squat Cleans 45’s/30’s 20xRun 400mOn Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan … Read More

Thursday 171012

Jump Rope 3 minutesLateral Cross Step-up 10x, Knee In/Out 10x(10s), Seated L-Straddle  10x(10s), Narrow Squat 10x(10s), QL Walk-3 RoundsTempo/Pause Front Squat (33X2) 5×3Box Jump One Foot Landing 3x between Toes to Bar 10xKettlebell Swing 53#/35# 15xDouble Unders 30×12 minute AMRAP