8.29.2019Skill WorkKipping & Butterlfy 4x6-12 Pull Ups or Chest To barsThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 [...]

8.28.2019Front Squat (3x3 87%)CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / [...]

8.27.2019Deadlift (3x3 87%)Metcon (Time)3 RFT 200 M Run 20 KB Swings 53/35 (rx+) 70/53 12 Squat Cleans 95/65 (rx+) 135/95

8.26.2019Shoulder Press (3x3 87%)Metcon (AMRAP - Rounds)20 min emom 1. row 12/10 (rx+) 15/12 2. 2 rounds 10 DB snatch 30/20 (rx+) 50/35 10 Air [...]

8.25.2019CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsDeadlift (4x3 85%)

8.24.2019Accessory Work3x 12 GHD sit ups 12 Back ext 8 WY negative400m Run (Time)Max Effort 400m Run4 - 400m run, recrod fastest Metcon (AMRAP - [...]

8.23.2019Nutrition challenge meetings Mon 6:30 or Tue 7:30 - get signed up! Challenge starts 9/2!Metcon (AMRAP - Reps)30 min amrap 200 M Run max pull [...]

8.22.2019Back Squat (4x3 85%)Metcon (AMRAP - Rounds and Reps)17 min amrap 50 wall balls 20/14 (rx+) 30/20 50 Double Unders 50 KB Swings 53/35 (rx+) [...]

8.21.2019Split Jerk (4x3 75-80%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Tows 2 Bar Power Snatch 75/55 (rx+) 115/75 - rest as needed before the row_1500 M Row (Time)1500 [...]

8.20.2019Clean (4x3 80-85%)CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24" / [...]