August 2018

Monday 8/20

CrossFit 15-12-9 reps for time of: Sumo deadlift high pulls Chest-to-bar pull-ups Longevity 15-12-9 KB deadlift high pull Ring rows QuickFit Max reps at each station x 3 rounds (18 min) 2 min: assault bike 2 min: burpee over DB 2 min: DB goblet reverse lunges

Monday 8/20 Read More »

Tuesday 8/14

CrossFit “Erin” Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 5 rounds for time: 15 DB Split Cleans 21 pull-ups QuickFit 4 min clock, 3 total rounds of: Row 2 min max meters Max reps of Wall Ball Shots Rest 2

Tuesday 8/14 Read More »

Monday 8/13

CrossFit E3Min: Back Squat 3-3-3-3 reps (12 min) Thruster 3-3-3-3 reps (12 min) 4 attempts at max L-sit hold for time (parallette) Longevity A. E3Min: Back Squat 3-3-3-3 reps B. 4 attempts at a max plank hold QuickFit 3 rounds: 15 min total 2 min russian KB swings 1:30 min reverse lunges 1 min calories

Monday 8/13 Read More »

Thursday 8/9

CrossFit 3 rounds for time: 10 L Arm DB Power Snatches (50/35) 10 L Arm DB Overhead Squats (50/35) 10 L Pull-ups 10 R Arm DB Power Snatches (50/35) 10 R Arm DB Overhead Squats (50/35) 10 R Pull-ups QuickFit 3, 4 minute rounds, with 1 min rest between rounds 2 min row buy in

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Wednesday 8/8

CrossFit For time: Handstand Walk 100′ 9 Squat Cleans 185/135 Handstand Walk 75′ 12 Squat Cleans 185/135 Handstand Walk 50′ 15 Squat Cleans 185/135 Handstand Walk 25′ QuickFit 15 Min AMRAP: 20 Russian KB Swings 10(per leg) alternating reverse lunges 5 calorie row

Wednesday 8/8 Read More »

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