Tuesday, November 26, 2019
Every 8 minutes for 24 minutes:1 round of25 Bike Calories8 Power Clean (135#/95#)500m Row20 pullups *scaled to complete rounds in less than 8 minutes. Rest... Read More
Monday, September 23, 2019
2 person groups;Complete as many rounds as possible in 20 mins of: Run 400 m 10 Banded Good Mornings 10 Air Squats
Thursday, September 19, 2019
AMRAP in 25 minutes of: Teams of 2, alternating: 25 Double Kettlebell Deadlifts 25-Foot double farmers carry Kettlebell Walking Lunges 25-Foot Double Kettlebell Farmer’s Carry
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
Friday
Teams of 3: only 1 working at a time AMRAP 15 min: 50 Calories of Assault Bike 50 Dumbbell Thrusters
Wednesday
50 Minute Run, Row, or Bike for Max Distance
Thursday
AMRAP 10 min: 15 Deadlifts (135/95) 15 pushups https://library.crossfit.com/free/pdf/07_03_Pushups.pdf