CrossFit - Tue, Jul 22Warm-up10 PVC Pass Thrus10 OHS10 OH Reverse Lunge10 Snatch Balance5 Full SnatchBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", [...]

CrossFit - Mon, Jul 21WhiteboardWarm-up2 min CardioSolider KicksSamsonInch WormSide Lunge30 Second Bar Hang10 Hanging Knee Raises5 Kip Swings5 T2BAccessory Work3x8 Snatch grip shoulder press5 Cuban Press8 Lateral Raise - all the way up8 each alternating [...]

CrossFit - Sun, Jul 20Warm-upSoldierSamson3 step 3 squat10 Banded Lunge split jerk POS each sideEMOM6 min EMOM2 Clean Deadlifts (stop @ power position)2 Squat Cleans2 Shoulder Press2 Push Jerk1 Split JerkClean and Jerk (4@65% 3@75% [...]

CrossFit - Sat, Jul 19Warm-upcaricoahigh kneesbutt kickers200 M Run10 PVC Pass Thru10 OHS10 Around the world5 Inch WormBench Press (4@65% 3@75% 1@85% 3x1 95% - record this)Metcon (Time)3 Rounds400 M Run20 DB Snatch 30/20 (rx+ [...]

CrossFit - Fri, Jul 18Warm-up10: alt runers lunge10 alt scorpionpvc - shoulder pressthrusterknee raisedeadliftburpeehang power snatchscap pull upsbar: 5 eashoulder pressthrusterknee raisedeadliftburpeekb swingpull upBuild to load 3 reps each for the metconThe Seven (Time)7 Rounds [...]

CrossFit - Thu, Jul 17Warm-up2x10 Leg Swings10 Slant Board Air Squats5 each runners lunge reach5 Seated Dips20 Jump RopeSamson Ea. sideBack Squat (4@65% 3@75% 1@85% 3x1 90%)Metcon (AMRAP - Rounds and Reps)12 Min Amrap10 Front [...]