3.25.19
5 rounds for time: 20 Hand-Release Pushups 3 Rope Climbs Run 300 meters
Read More »3.14.19
“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Post Score to Comments Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to[…]
Read More »3.13.19
3 Position Power Snatch Build to a Moderate Complex For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)
Read More »3.12.19
5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 21/15 Calorie Bike
Read More »3.9.19
Teams of 3 For Time (30 Minute Cap): 100/70 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 100/70 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65) 100/70 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80) 10/70 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95) 100/70 Calorie Row, 15 Power Snatches,[…]
Read More »3.8.19
WORKOUT 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 24/20 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell Women 35-lb. dumbbell Time cap: 10 minutes
Read More »3.7.19
Teams of 3 AMRAP 25: 15/12 Calorie Bike 12 Kettlebell Swings (53/35) 9 Burpees **Complete Full Rounds Before Switching**
Read More »3.6.19
Complete as many rounds as possible in 20 minutes of: 5 Bar Muscle Ups 50′ Handstand Walk 50 Double Unders * Score every 5′ of HS Walk = 1 rep Scoring: Rounds + Reps
Read More »3.5.19
Part 1 3 rounds for time: 15/12 Calorie Assault Bike 15 Toes to Bar 15 Front Squats (115/75) Scoring: Time Part 2 Back Squat (30X1 tempo) 3-3-3-3-3-3 Loading Guidelines: Sets 1-3: Warmup sets (40-70%) Sets 4-6: Working sets (80%+) Scoring: Load
Read More »3.4.19
Strict Press Build to a Heavy Set of 3 5 Rounds 10 Strict Press (75/55) 20 Front Rack Reverse Lunges (75/55)
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