Friday 6-29-2018

Warm Up EMOM 5 5 thrusters 5 Romanian Deadlift  Strength Back Squat- use your number established by CrossFit Total  5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80% Rest 2 minutes AMRAP @ 85% Metcon 21 doubles 15 Thrusters (95#/65#) 9 MBC 21 doubles 15 Wallballs 9 MBC 21 doubles...

Thursday 6-28-2018

Warm Up 2 Rounds 10 step ups 10 ring rows  Skill Multiply your 500m Row PR by 4 Preform a 2000m Row within 1:30 of this number  Metcon 26 calorie Row 26 pull-ups  26 1 Arm Hang DB Snatch  26 Box...

Wednesday 6-27-2018

Warm Up 2 rounds 5 1arm DB press 5 1arm lateral raise 5 HR Push-ups  Strength Overhead Press- use your number established by CrossFit Total 5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80% Rest 2 minutes AMRAP @ 85% Metcon AMRAP 12 8 push-ups 12 Sit-ups  8 Push Press...

Tuesday 6-26-2018

Warm Up Roxanne Skill Divide your PR mile by 4 Perform 4 400m run at a faster pace  90 second rest between sets Metcon 800m Run Then AMRAP 6 KBs 6 burpee- box jump overs 10 minute cap

Monday 6-25-2018

Warm Up 2 Rounds 15 banded GMs 10 Lateral band walk Strength Deadlift- use your number established by CrossFit Total 5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80% Rest 2 minutes AMRAP @ 85% Metcon 21-15-9 Cleans (135#/95#)...