CrossFit - Sun, Jan 15Skill WorkRowingSpeed7x1 min max cal row, at 1 minute sprint to ski erg wall(set up rowers on Suite N Turf)Rest roughly 1 1/2 minutesMetcon (AMRAP - Reps)Tabata:1. Walking Lunge1 min rest2. [...]

CrossFit - Sat, Jan 14Snatch (4x3 80-90%)Metcon (AMRAP - Rounds and Reps)20 Min Amrap4 Front Squat 75/55 (rx+ 115/75)4 HSPU15 Sit Ups (rx+ 10 GHD)

CrossFit - Fri, Jan 13Skill WorkRope ClimbsMetcon (Time)10 Rounds for Time3 Manmakers 30/20 (rx+ 50/35)10 Db Snatch20 Wall Balls 20/141 Rope Climb40 Minute Cap

CrossFit - Thu, Jan 12Deadlift (Weight)4x3 80-85%Metcon (AMRAP - Rounds and Reps)10 Min Amrap6 DL 225/155 (rx+ 275/195)10 Box Jumps 24/20" (rx+ 30/24)10 Push Ups

CrossFit - Wed, Jan 11Push Jerk (4x3 80-85%)Metcon (Time)Min 0-85 RFT5 Shoulder to Overhead 95/65 (rx+ 135/95)5 Power Clean20 Double UndersMetcon (Time)min 8-164 RFT10 KB Swings 53/35 (rx+ 70/53)10 KB Clean & Jerk20 Double Unders

CrossFit - Tue, Jan 10Skill WorkKipping & Butterfly Pull UpsBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL [...]