Rest Day
CONTINUE READING“Partner Saturdays” For Time: 800m Run 75 Kettlebell Swings 24/16 50 Pull Ups 100 Front Squats 60/40 50 Pull Ups 75 Kettlebell Swings 24/16 800m Run Post time to comments.
CONTINUE READINGTESTING WEEK Fitness and Performance 3RM Thruster (16min Cap) Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 61/43 20 Ring Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGTESTING WEEK Fitness and Performance “The Ghost” Complete 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post load and scores to the whiteboard.
CONTINUE READINGTESTING WEEK Fitness and Performance 1RM Push Jerk (15min Cap) “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 Post load and scores to the whiteboard.
CONTINUE READINGTESTING WEEK Fitness and Performance “CrossFit Total II” 1 rep Clean 1 rep Bench Press 1 rep Overhead Squat Optional: “Finisher Fitness” AMRAP in 7 minutes of: 25 Cal Row 50 Air Squats 50 Butterfly Sit Ups Post load and scores to the whiteboard.
CONTINUE READINGTESTING WEEK Fitness and Performance 1RM Front Squat (16min cap) “Fran” (15min Cap) 21-15-9 for time of: Thruster 42.5/30 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 17 minutes of: 15 Box Jumps 15 Push Press 50/35 15 Hang Power Cleans 50/35 Run 400m every 3 rounds. Post score to comments.
CONTINUE READINGFitness Bench Press 5-4-3-2-1 For Time: 600m Run 40 Thrusters 30/20 30 Pull Ups Performance Bench Press 5-4-3-2-1 For Time: 600m Run 40 Thrusters 42.5/30 30 Pull Ups Post load and scores to the whiteboard.
CONTINUE READING