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Wednesday, January 17th, 2018

Strength EMOM Snatch Grip Deadlift for load (% of 1RM Snatch) 0:00-2:00 3 reps @ 75% 2:00-4:00 3 reps @ 75% 4:00-6:00 3 reps @ 80% 6:00-8:00 3 reps @ 80% 8:00-10:00 3 reps @ 85% Conditioning 5 Rounds, :30 on/:30 off Row (cals) Air Squats Abmat Sit Ups HR Push-Ups...

Tuesday, January 16th, 2018

Strength  Back Squat for load: #1: 1 rep @ 95% #2: 3 reps @ 85% #3: 1 rep @ 95% #4: 3 reps @ 85% #5: 1 reps @ 95% #6: 3 reps @ 85% Conditioning CrossFit Open 15.4 Complete as many reps as possible in 8 minutes of: • 3 handstand push-ups • 3 cleans • 6 handstand...

Monday, January 15th, 2018

Strength EMOM for 6 Minutes 2-3 Weighted Pull Ups *score top load for pull-ups Conditioning  Every 4:00 for 6 Rounds 9/6 Cal Bike, 12/9 cal row 2 Rope Climbs 9 Overhead Squats *alternate row and bike each round

Friday, December 12th, 2018

Conditioning  From 0-10:00 3 Rounds, For Time 15/12 cal bike 20 Wall Balls From 10:00-20:00 3 Rounds, For Time 250 Meter Row 10 Burpee Box Jumps From 20:00-30:00 3 Rounds, For Time 100 Double Unders 20 American Swings *record time for best round of each...

Thursday, January 11th, 2018

Strength Bench Press 4 x 4 @85% Conditioning Within 3-4 rounds complete (Not For Time) 75-100 Pull Ups - COMP 40-75 Pull Ups - PERF 15-40 Pull Ups - FIT * the use of bands are strongly encouraged, as these are meant to be done in unbroken sets  

Wednesday, December 10th, 2018

Strength  Every Other Minute on the MInute for 4 Rounds 10 Alternating Back Rack Step Back Lunges Conditioning CF Open 17.5 10 Rounds for time of: 9 Thrusters 35 Double Unders  

Tuesday, December 9th, 2018

Strength  EOMOM - 1 Hang PWR Snatch + 1 OHS + 1 Squat Snatch 0-2:00 @65% 2-4:00 @70% 4-6:00 @75% 6-8:00 @80% Conditioning EMOM - 6 deadlifts, 5 hang cleans, 4 jerks Minutes 0, 1, 2, 3 @115/75 Minutes 4, 5, 6, 7 @135/95 Minutes 8, 9, 10, 11 @155/105

Friday, January 5th, 2018

Conditioning  Part 1 For Time 30 PWR Snatches 1 Rope Climb 20 PWR Snatches 2 Rope Climbs 10 PWR Snatches 3 Rope Climbs rest 5:00 Part 2 10 Rounds for Time of 16 Wall Balls 8 Box Jumps

Thursday, January 4th, 2018

Strength EOMOM for 10 Minutes 3 Front Squats @80% Conditioning 8 Minute AMRAP of 3 Thrusters 3 Toes to Bar 6 Thrusters 6 Toes to Bar 9 Thrusters 9 Toes to Bar