Did someone say high box jumps?? – Weightlifting Four Sets of: Dumbbell Walking Lunge (20 steps @ 1010) AHAP Rest 60 Seconds Side Plank (30-45 Seconds each side) Rest 60 Seconds – Metcon For time: 400 Meter Run 30 Front Squats (Heavy) 30 Box Jumps (High) 400 Meter Run Read More
The aftermath of “The Chief”, time for some more cleans! Weightlifting Power Clean (20 Minutes to build to a heavy) – Metcon For time: 10 Power Cleans (155/105 lbs) 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders Read More
Crossfit Endurance Bike Ride: 6:00 p.m. This will be the last Bike ride we will do together!! Feel free to keep getting after them and meeting at different times! – Weightlifting Five Sets of: Bulgarian Split Squat (9 reps (each leg) @ 30X1) Rest 45 seconds between legs Strict Handstand Push-Up (Max Reps) Rest 60...Read More
Metcon In Teams of 4 complete the following in 25 minutes 50 In Unison Burpees Then in remaining time: 20 Front Squats (95/65) 30 Kettlebell Swings (53/35) 20 Front Rack lunges – in place (95/65) Rest One Partner at each statoinRead More
Happy Friday!! – Weightlifting Five Sets of: Deadlift (3-4 Reps @ 2111) Rest 2 Minutes – Metcon Three rounds for time of: Run 400 Meters 15 Toes to bar Read More
Crossfit Endurance Trail Run: 6:00 p.m. Weightlifting Five sets of: Bench Press (2.2.2.2) Rest 10 seconds between doubles Rest 30 seconds after complete set Dynamic Push-Up (10-15 Reps) Rest 3 Minutes – Metcon In teams of two, with only one person working at a time, complete five sets each of: 200 Meter Farmer’s Carry Read More
