1.20.2019Skill WorkRunning Skills & DrillsMetcon (Weight)18 min emom 1,2,3,1, 2,3, 6 x thru 1. 6 hpc 6 s2oh 55% 1rm C&J 2. 1 Round Cindy [...]

1.19.2019Front Squat (7x1 record heaviest)Metcon (Time)min 0-6 For Time Row 1500 M Metcon (Time)mi 6-12 3 RFT 20 DB Front Rack Reverse Lunge 30/20 (rx+) [...]

1.18.2019Lesley (AMRAP - Rounds and Reps)35 min amrap 24 jumping lunges 24 hollow rocks 24 air squats 24 sit ups 24 Burpees

1.17.2019YAS!Deadlift (3x12 70%)Metcon (Time)2 RFT 20 Thrusters 75/55 (rx+) 95/65 20 Wall Balls 20/14 40 Double Unders

1.16.2019Clean (7x1 record heaviest)CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24" [...]

1.15.2019Split Jerk (max out - 7x1 record heaviest)Metcon (AMRAP - Reps)2 minute amraps, 1 min break in between 1) 2 min row for calories 2) [...]

1.14.2019Weighted Ring Dips (5x3)Weighted Pull-ups (5x3 )Metcon (Time)3 RFT 200 M Run 7 Power Cleans 115/75 (rx+) 155/105 7 Front Squat

1.13.2019Skill WorkRing Muscle Up Progression Jump Rope SkillsCrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 [...]

1.12.2019Snatch (7x1)Heather (Heyer) (AMRAP - Rounds and Reps)20 min amrap 8 pull ups 12 DB Snatch 50/35 17 wall balls 20/14

1.11.2019Metcon (AMRAP - Rounds and Reps)25 min amrap 1 rope climb (rx+) legless 3 HSPU (rx+) strict 6 turkish get ups - 3 each side [...]