CrossFit - Tue, Aug 26Warm-upSoldierSamson3 squat 3 stepside lunge10 Slant Board Goblet Squat10 KB Push Jerk Each SideEMOM6 min EMOM3 Hang Power Clean3 Hang Squat Clean3 Push Press3 Push JerkFront Squat (Weight)3@80%, 3@ 85% max [...]

CrossFit - Mon, Aug 25WhiteboardThe Monday FixWarm-up10 band Pass Thrus10 Band Pull Aparts10 XO Sym Wy Negative10 XO Sym Pull Down10 Each Hip Circle side20 “ ” Front20 “ ” Back10 “ ” Squat10 “ [...]

CrossFit - Sun, Aug 24Warm-up2xsolider kickquad pullsrunners lunge10 slant board squats10 Ring Rows200 M run30 Jump RopeHigh KneesButt kickers5 Toes 2 Rope800m Run (Time)Max Effort 800m Run2x 800 M Run, record FastestMetcon (Time)3 Rounds400 M [...]

CrossFit - Sat, Aug 23Warm-up12/10 cal - row/bike/ski10 each:band pull apartsband pass thrusband shoulder pressBand lunge - split jerk stance3x:5 shoulder press5 push press5 split jerks5 split jerks (offside stance)Split Jerk (5@60%, 5@70%, max @ [...]

CrossFit - Fri, Aug 22Warm-up25 Ft eachSoliderInchwormSide lunge3 Squat 3 Step10 Scap Pull Ups10 Thrusters (empty Bar) - set up and build to thruster weightLazy Leigh (Time)100 Lunges 90 Push Ups 80 Sit Ups 70 [...]

CrossFit - Thu, Aug 21Warm-up2x10 Band Pass Thrus10 Band Pull ApartsBear CrawlSamsonRunners LungeInchwormAccessory WorkXO Sym - 10 each:Victory90/90incline PlusShoulder Press (5@60%, 5@70%, max@ 80%)Metcon (AMRAP - Rounds)15 min EMOMMin 1 - 4 power cleans 115/75 [...]