Saturday 3.30.19
"Whitten" Metcon: 5 Rounds for Time 22 Kettlebell Swings 22 Box Jumps 400 meter Run 22 Burpees 22 Wall Ball Shots *This workout can be done as partner or as individual…
Friday 3.29.19
"Bionic Arms" Skill: Rope Climb Accessory Work Metcon: 15 Minute AMRAP 15 Thrusters 45 Double Unders 3 Rope Climbs RX Men: 95 Women: 65 RX+ Men: 115 Women: 85 (click…
Thursday 3.28.19
"Catalyst" Strength: Deadlift 3x6 Metcon: For Time 21-15-9 Deadlift Box Jumps RX Men: 225 Women: 155 RX+ Men: 275 Women: 185 (click here for full workout & description)
Wednesday 3.27.19
"The Long Journey" Strength: 10 Minute EMOM: 8 DB Row per arm Metcon: 20 Minute AMRAP 250m Row 30 Push Press 250m Row 30 Medball Clean 250m Row 30 Burpees…
Tuesday 3.26.19
"No Barbell Needed" Strength: Front Squat 4x10 Metcon: 12 Minute AMRAP 10 Toes-to-Bar 20 Wallballs RX Men: 20 Women: 14 RX+ Men: 20/15 T2B & 30 Wallballs Women: 14/15 T2B…
Monday 3.25.19
"Pulliversary" Metcon: For Time Start each round with 400m Run 10-8-6-4-2 Clean & Jerks Pullups 5-10-15-20-25 Finisher: 50 KB Swings 53/35 RX Men: 95/115/135/155/185 Women: 65/85/95/105/125 (click here for full…
Saturday 3.23.19
"Deck of Death" Metcon: 2 Partner Teams (30 Minute AMRAP) Complete the Deck For Time (You go/I go style) Draw cards from a standard 52-card deck plus 2 Jokers. Each card…
Friday 3.22.19
"CrossFit Open 19.5" Metcon: For time (20 Minute Time Cap) 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups (click here for full workout & description)
Thursday 3.21.19
"Homeland" Strength: 1RM Clean & Jerk Metcon: For Time (13 Minute Time Cap) 5-10-15-20-25 Hang Cleans 25-20-15-10-5 Box Jumps RX Men: 115/24" Women: 85/20" RX+ Men: 135/30" Women: 95/30" (click…
Wednesday 3.20.19
"Tackle Box" Strength: 1RM Back Squat Metcon: 7 Minute AMRAP 14 KB Swings 12 Wall balls Rest 2 Minutes 5 Minute AMRAP 14 DB S2OH (swap after 7) 12 Wall…
