CrossFit - Fri, Oct 7Partner Wod (Time)<p>For Time</p><p>300/250 Cal Row/Bike/ski</p><p>100 KB Swings 35/26 (rx+ 53/35)</p><p>300 Walking Lunges</p><p>100 KB SDLHP</p><p>30 Wall Balls 20/14</p><p>100 KB Snatch</p><p>*Break up [...]

CrossFit - Thu, Oct 6Front Squat (4x6 60%)<p>60%</p>For Time - 18 min Cap (Time)<p>100 Air Squats</p><p>80 Sit Ups</p><p>60 Push Ups</p><p>40 Toes 2 Bar</p><p>20 Power Snatch [...]

CrossFit - Wed, Oct 5Speed<p>2x 400 m Run 2 Min Rest</p><p>4x 200 M Run 1 min rest</p>Metcon (AMRAP - Rounds and Reps)<p>2x&nbsp;</p><p>2 min Amrap</p><p>8 Box [...]

CrossFit - Tue, Oct 410 Min Amrap (AMRAP - Rounds and Reps)<p>10 Min Amrap</p><p>10 DB&nbsp;Front Rack Lunge 30/20 (Rx+ 50/35)</p><p>10 Hollow Rocks</p><p>10 Renegade Rows</p>Power Clean [...]

CrossFit - Mon, Oct 3Thruster (Establish 1 RM Thruster )<p>From the Rack</p>Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsStrength<p>2 sets Max Pull Ups</p>

10.2.2022Deadlift (2x20 60%)Metcon (Time)Min 0-4 20 C&J 115/75 (rx+ 135/95) Metcon (Time)Min 4-8 40 Burpees over the bar Metcon (Time)Min 8-12 10 C&J 20 Burpees [...]

10.1.2022Back Squat (5@65%, 5@75%, max @ 85%)Squat focus retest - lets see those PRs!Metcon (Time)3 RFT 20 Alternating DB Snatch 30/20 (rx+ 50/35) 20 Toes [...]

9.30.2022Mogadishu Mile (Time)Mogadishu Mile 4 Rounds for Time 19 KB Ground to Overhead 53/35 19 KB Front Squat 19 KB Push Up Each Hand 400 [...]

9.29.2022Mobility15 minutes with CoachMetcon (AMRAP - Reps)3 min Assault Bike for Calories 2 min rest 3 Min Row for Calories 2 min rest 3 min [...]

9.28.2022Back Squat (5@65%, 5@75%, max @ 85%)Metcon (Time)7 RFT 20 Min CAP 12 HPC 95/65 (rx+ 135/95) 10 Front Squats 8 Push Press 6 SDLHP