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Friday 170630

PR Day! Pick a Total that will be retested in the fall.CrossFit Total (II), Olympic, Old School Olympic, Powerlifting, CF Football Total

Thursday 170629

Jump Rope 3 minutesTable Top Switch 10xRolling Wall Bridge 20xPassive Hang 60s3 RoundsBent Arm Work-Weighted if possible 20 minutesWaiter Walk Right 25yWaiter Walk Left 25yFront Rack Walk 50yFarmer Walk 50y12 minute AMRAP

Wednesday 170628

Row 250mLateral Cross Step-up 20xBarbell Ramp-up3 RoundsSumo Deadlift 5×320 minutes“Kelly”Run 400mBox Jump 24″/20″ 30xWallball 30×5 Rounds

Tuesday 170627

Tea Cup 10x eachSupinated Hang 30sCrawl Game 40′3 RoundsGymnastic GOAT 20 minutesHang Power Clean 135#/95#Handstand Push-ups Chest to Bar Pull-ups15-12-9x

Monday 6-26-17

Warmup: Row/bike 3 minutes. Then 3 rounds of Inchworm 24′, Banded OH squat 10x, pvc pass thru 20xStrength: Snatch 5×3 (work up to heavy set of 3), Glute Ham Raise 5-8 OR Reverse Hyper 15-20 between setsMetcon: 10 Dumbbell Thrusters, … Read More

Friday 170623

“Adrian”Forward Roll 3xWall Climbs 5xToes to Bar 7xBox Jump 30″/25″ 9×7 RoundsU.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on … Read More

Friday 170616

Run 800m with a 25#/15# plateThen:Strict Pull-up 5xBurpee Box Jump 24″/20″ 4xPower Clean 185#/135# 3×14 RoundsRun 800m with a 25#/15# plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries … Read More

Thursday 170615

Supinated Passive Hang 30sBear Crawl 40′Tea Cup 10x each3 RoundsSpecialty Bench PressChin-up Hold 5-20s between sets30 minutesDB Turkish Get-up 25#/15#Burpees 21-15-9x

Wednesday 170614

Dynamic Hang 20-30xCrab Walk 2×40′Snatch Pull/ High Pull/ Power/ Full-3×3 RoundsSnatch 5×3GHR or Reverse Hyper 3-5 sets30 minutes Even: Deadlift bodyweight, no more than 185#/135# 10xOdd: Row calorie AMRAP, no more than 1520 minute EMOM

Tuesday 170613

Partnered Push Hang 30sRolling Wall Bridge 20xBarbell Ramp-up3 RoundsBarbell Complex: Shoulder Press 1x, Push Press 2x, Push Jerk 3x-5 setsAccumulate as much time as possible hanging between work sets.  orBent Arm Work30 minutesStrict Chin-ups 5xKettlebell Switch Snatch 45#/25# 10xBox Jump … Read More