2.15.2020Shoulder Press (4x9 65%)Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsBonus Abstabata hollow rock

2.14.2020Metcon (Time)For time - 40 min CAP teams of 3, 2 work 1 rest. partioning is ok, any order 180 cal bike, row or ski [...]

2.13.2020Split Jerk (5x3 75-85%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Toes To bar Deadlift 205/145 (rx+) 275/185Bonus Abs3x1 min plank 30 sec handstand

2.12.2020Tomorrow is free Guest DayAccessory Work4x9 65% pendlay row, Romanian DL then 4x6 heavish bulg split squat side lunge (range of motion before load) - [...]

2.11.2020Front Squat (4x9 65%)Ghost (3 Rounds for reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest [...]

2.10.2020Clean (Full 5x3 75-80% )Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

2.9.2020Free Guest DayFlat Mile (Time)Flat Mile - for TimeMetcon (Time)21-15-9 Thrusters 75/55 (rx+) 95/65 Burpees Bonus Abs3x20 Hollow Rock 3x60 Flutter kick

2.8.2020Free Guest Day tomorrow!Accessory Work3x6 Good mornings Single Leg Romanian Deadlifts Bulgarian Split SquatDeadlift (4x2 90%)CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP [...]

2.7.2020Metcon (AMRAP - Rounds and Reps)Partner Wod - if you drop the bar stop and do 5 burpees each 30 min amrap 60 Overhead squats [...]

2.6.2020Skill WorkRope Climbing HandstandsMetcon (AMRAP - Reps)4 min amrap 1 rope climb (rx+) 2 10 Dumbbell squat cleans 30/20 (rx+) 50/35 2 minute rest 4 [...]