CrossFit - Tue, Nov 8Front Squat (Weight)Metcon (Time)5 RFT200 M Run12 Hang Squat Clean 115/75 (rx+ 155/115)12 Hand Release Push Ups

CrossFit - Mon, Nov 7Deadlift (Weight)5x3 record heaviest 1x3Metcon (AMRAP - Rounds)15 Min EMOM1.  8 bar facing burpees (rx+ 12)2.  10 SDLHP 75/55 (rx+ 115/75)3.  [...]

CrossFit - Sun, Nov 6Warm-up200 M Bike/Row50 Ft Solider Kick50 Ft Bear Crawl10 Jumping Squat50 Ft Samson StretchThen4 rounds Tabata Wall BallMetcon (Time)18  Min Cap 5 [...]

CrossFit - Sat, Nov 5Accessory Work4x10 EachBird DogSuperman4x6 each sideSingle Leg Romanian DLBulgarian Split SquatMetcon (AMRAP - Reps)3x thru the list (1,2,3,4,1,2,3,4,1,2,3,4)1 Min Work 1 [...]

CrossFit - Fri, Nov 4Metcon (AMRAP - Rounds and Reps)30 Min Amrap2 T2B4 Goblet Squat 35/26100 M Run4 T2B8 Goblet Squat100 M Run6 T2B12 Goblet [...]

CrossFit - Thu, Nov 3Shoulder Press (5x5 record heaviest 1x5)Metcon (AMRAP - Rounds and Reps)18 Min AMRAP12/10 cal Row/Bike/Ski15 KB Swings 53/35 (rx+ 70/53)10 Hollow [...]

CrossFit - Wed, Nov 2Back Squat (5x5 record heaviest 1x5)Metcon (Time)21-15-9Front Squat 115/75 (rx+ 155/115)Ring Dips (rx+ Muscle Ups - 12-9-6)Thruster (ALTERNATE if you missed [...]

CrossFit - Tue, Nov 1Toes-To-Bar (2x max set - record 1 max set)Squat Clean (5x5 heavy squat clean, record heaviest 1x5)Metcon (AMRAP - Rounds and [...]

CrossFit - Mon, Oct 31Fright Fest (Time)Wear your costume while you workout!For Time1- 400 M Run, 1 minute rest200 m Run, 1 min rest, 200 [...]

CrossFit - Sun, Oct 30Thruster (Repeat 10/3 test - Establish 1 RM thruster from the rack)Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsPull-ups (2 sets max [...]