Monday, March 9, 2020
As many reps as possible in 5 mins of: Assault Bike Calorie AMRAP 5 min: max cal bike 1 min rest. As many reps as... Read More
Friday, March 6, 2020
For quality: Bar Muscle-up Skill A. Skill: Pullup/ CTB/ Bar muscle up A. hollow arch swing: beat swing B. kipping pullup with blocking movement C.... Read More
Wednesday, March 4, 2020
A1. 20 min clock Overhead Squat 5-5-5-3-3-3-2-2-2Rest as needed between reps Snatch Grip Sotts Press 9×5 Use the same weight for each set. Rest as... Read More
Tuesday, March 3, 2020
50-40-30-20-10 reps, for time of: Wall Ball Push Press, 30/20 lbs, 10/9 ft Lateral Box Step Over, 24/20 in For time: 50-40-30-20-10 reps; Pushpress wallball... Read More
Monday, March 2, 2020
Kettlebell Jumping Deadlift 9×5 Use the same weight for each set. Rest as needed between sets.A2. Superset with 5 light weight KB deadlift jumps after... Read More
Tuesday, February 25, 2020
3 rounds for quality of: 10 Dumbbell Floor Press, pick load 8 Dumbbell Rows, pick load A. 3sets of: DB floor press x 8-10 reps... Read More
Monday, February 17, 2020
Row, 500 m 40 Pistols 20 Alternating Dumbbell Power Snatches, pick load AMRAP 20 min; 500m row 40 single leg pistols 20 alt. arm DB... Read More
Thursday, February 13, 2020
2 RFT: Russian Kettlebell Swings, GHD Sit-ups and Rows2 rounds for time of: 75 Russian Kettlebell Swings, pick load 50 GHD Sit-ups Row, 1 km
Wednesday, February 12, 2020
AMRAP 15 mins: Assault Bike Calories, Single Arm Dumbbell Push Press and Double Kettlebell Front Rack HoldsComplete as many rounds as possible in 15 mins... Read More
Tuesday, February 11, 2020
CrossFit Games Open 20.1 – Rx’d10 rounds for time of: 8 Ground-to-Overheads, 95/65 lbs 10 Bar Facing Burpees Time cap: 15 mins