Friday, March 15, 2019
CrossFit Open 19.412 Minute Time Cap:3 Rounds:10 Snatch 65/95lb.12 Bar Facing Burpees*Rest 3 Minutes3 Rounds:10 Bar Muscle Ups12 Bar Facing Burpees
Friday, March 15, 2019 Read More »
March 2019
Thursday, March 14, 2019
A. Dumbbell Floor Press 15-15-15 Single Arm Dumbbell Row 16-16-16L Side Plank 3×45R Side Plank 3×45 B. 4 rounds for time: 30 Lateral Bar Jumps 20 Dumbbell Push Press20 Dumbbell Alternating Reverse Lunges
Thursday, March 14, 2019 Read More »
Wednesday, March 13, 2019
A. Bulgarian Split Squat 3×20, using same weight per set Banded Hamstring Curl 3×20, using same weight per set Strict Chest-to-bar Pull-up 3×8, using same weight per set B. For time: 40 Wall Balls20 Box Jumps30 Wall Balls15 Box Jumps20 Wall Balls10 Box Jumps
Wednesday, March 13, 2019 Read More »
Tuesday, March 12, 2019
A. 2 Rounds:90 Bike Cal:30 rest:90 L-sit Press:30 rest:90 Row Cal:30 rest B. Alternating EMOM 6 minutes10 Acher Rows:45 plank hold
Tuesday, March 12, 2019 Read More »
Monday, March 11
A. 3 Sets not for time:10 KB deadlift10/leg Russian Step Ups15-20 Push-ups B. 10 Minutes AMRAP5 Strict Pullups10 Burpees15 Russian KB Swings
Saturday, March 9, 2019
We are Hosting! Look for Chris Hinshaw’s Aerobic Capacity course this summer! Links TBD, see us on Facebook and Instagram.
Saturday, March 9, 2019 Read More »
Friday, March 8, 2019: 19.3
200ft. Overhead Walking Lunge 50#/35#50 Dumbbell Box step ups50 Strict Handstand pushups200ft. Handstand walk
Friday, March 8, 2019: 19.3 Read More »
Thursday, March 7, 2019
EMOM x 24 min (3 rounds): 2 min: row (distance) 2 min rest 2 min: assault bike (calories) 2 min rest
Thursday, March 7, 2019 Read More »
Wednesday, March 6, 2019
A. 3 rounds not for time: 3-5x kick up to handstand on wall 5x 5 sec. count, eccentric lowering pushup + down dog 20 (10 per leg) single leg hip bridge B. AMRAP 10 min: Ascending ladder: 2 DB box step overs, 2 handstand pushup 4 DB box step overs, 4 handstand pushups 6 DB
Wednesday, March 6, 2019 Read More »
Tuesday, March 5, 2019
In teams of two, alternate movements, AMRAP 30 min: X Calories of Assault Bike 15 Dips 30 Russian Kettlebell Swings X Double Unders 15 Dips 30 Russian Kettlebell swings X Calories of Assault Bike *Bike cals are based on 5 min test; If you biked 60 total calories that breaks down to 12 cals per
Tuesday, March 5, 2019 Read More »
