10.14.2019Back Squat (4x4 80%)Metcon (AMRAP - Rounds and Reps)17 min amrap 8 pistols 8 hand release push ups 8 single arm Dumbbell power cleans 30/20 [...]

10.13.2019Shoulder Press (4x5 75-80%)Metcon (Time)5 RFT 20 Thrusters 45/35 (rx+) 75/55 200 M Run 1 min rest after each round Time includes rest

10.12.2019Accessory Work3x5 high HPC 3x3 clean drop 3x2 1 clean pull 1 clean drop 2x2 full clean 40% 1x2 1 clean pull 1 clean drop [...]

10.11.2019Metcon (AMRAP - Rounds and Reps)30 min amrap 40 Double Unders 20 Dumbbell Box Step Ups 24/20" 35/20# 40 Flutter Kicks 30/20 CAl Row 400M [...]

10.10.2019Accessory Work4x6 ATYA Wy NEG, curtsey squat, single leg Romanian DLMetcon (AMRAP - Reps)3 min amrap 20 cal Row 10 DB C&J 30/20 (rx+) 50/35 [...]

10.9.2019Front Squat (4x5 75-80%)Metcon (AMRAP - Rounds and Reps)18 min amrap 12 HPC 75/55 (rx+) 115/75 10 Front Squat 8 Push Jerk 6 T2B

10.8.2019Deadlift (4x5 75-80%)Metcon (Time)4 RFT 200 m Run 10 Box Jumps 24/20 10 Ring Rows

10.7.2019Skill WorkSplit Jerk w/empty bar: 3x5 press from split stance 3x3 tall jerk (from eye level) 2x3 40% behind neck 1x3 50% split jerk 1x2 [...]

10.6.2019Skill WorkDouble UndersCrossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups [...]

10.5.2019Warm-upmed ball cleans: 3x5 Pull 3x5 Drop Catch 3x5 med ball cleans 20/14Skill WorkCleans: emoty bar 3x3 Clean Pull 3x3 Drop Catch 3x3 Full CleanClean [...]