CrossFit - Mon, Dec 15WhiteboardThe Monday FixWarm-upCariocaSoldier KickHamstring Sweep200 M Run20 band good mornings10 Hollow Rock10 Supermanw/barbell 10 eachgood morningback squatdeadlifthang sq cleanpush pressDeadlift (3@ 80%, 3@ 85%, max @ 90%)Metcon (Weight)12 Min EMOM6 HSPU5 [...]

CrossFit - Sun, Dec 14Warm-upSoldierSamsonRunners LungeSpidermanGate openersSide lunge2x 30 sec eachhanging from righandstand holdSkill WorkKippingPistolsHSPUMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsCooldownCouchFoam Roll lats/backProne Shoulder

CrossFit - Sat, Dec 13Warm-up3 min cardio10 alt scorpion5 inch worms w/3 push ups each10 alt runners lunge20 Air SquatXO Sym ActivationBench Press (5x6 record heaviest 6)Metcon (AMRAP - Reps)1:30 min work, 1:30 min rest [...]

CrossFit - Fri, Dec 12Warm-upcairocarunners LungeButt KickersHigh KNeesinch wormsburpee broad jump3x5 Burpees5 Box jumps3 Burpee box jump5 Hanging knee raise100 m runMetcon (AMRAP - Reps)25 Min Amrap400 m run2 Burpee Box Jumps 24/20"1 Rope Climb400 [...]

CrossFit - Thu, Dec 11Warm-up10 eaalt scorpionalt runners lungecal row/bike/skicossackinch worm6 samson2 rounds10 Walking Lunge 5 shoulder press5 push press5 push jerkPush Press (5x6 record heaviest 6)Metcon (Time)50/40 Cal row/bike/ski40 Air Squats30 Jumping Lunge20 Push [...]

CrossFit - Wed, Dec 10Warm-up2 min Jump RopeRunners LungeSpidermaninch worm3 squat 3 stepside lungeFront Squat (5x6 record heaviest)Metcon (AMRAP - Rounds and Reps)7 min amrap8 thrusters 95/65 (rx+ 115/75)20 Double UndersCooldowncouchpigeonkneeling wrist