CrossFit - Sun, Dec 21Warm-upcariocasoldier kicksamson stretchrunners Lunge200 M Runhigh kneebutt kickers200 M Run2x10band pass thru30 sec hang from bar5 Burpees 5 T2BMetcon (Time)3x 200 [...]

CrossFit - Sat, Dec 20Warm-up2 min cardio10each:pvc pass thruOHSsnatchhollow rocksupermanempty bar 5x thru complex1 snatch1 hang power snatchOHSSnatch BalancesnatchSnatch (3@80%, 3@85, max @ 90%)CrossFit Games [...]

CrossFit - Fri, Dec 19Warm-up2 Min cardio10 Alt Scorpion10 Alt Runners LungeHip Circle10 steps each side10 Squats20 Bridge2 Rounds100 M Run6 KB Swings5 Push Ups5 [...]

CrossFit - Thu, Dec 18Warm-up3 Min CardiocariocasoldierRunners Lunge2x 10 eachband pass thryOHSPull apartface pullSkill WorkSLIPS ScalesL-SitsInversionsPlanksStretchingMetcon (AMRAP - Rounds and Reps)20 Min AMRAP3 Rounds10 DB [...]

CrossFit - Wed, Dec 17Warm-up10 Alt ScorpionXO Sym Plyo3 Rounds200 M Run8 ring rows6 Shoulder Press 45/35Shoulder Press (3@80%, #285%, max @ 90%)Metcon (Checkmark)4 Rounds400 [...]

CrossFit - Tue, Dec 16Warm-upRunners LungeSamson3 Squat 3 StepInch Worm2 min Jump Rope3 Rounds 5 eachBurpeesTuck JumpsAir SquatsPush UpsBack Squat (3@ 80%, 3@ 85%, max [...]

CrossFit - Mon, Dec 15WhiteboardThe Monday FixWarm-upCariocaSoldier KickHamstring Sweep200 M Run20 band good mornings10 Hollow Rock10 Supermanw/barbell 10 eachgood morningback squatdeadlifthang sq cleanpush pressDeadlift (3@ [...]

CrossFit - Sun, Dec 14Warm-upSoldierSamsonRunners LungeSpidermanGate openersSide lunge2x 30 sec eachhanging from righandstand holdSkill WorkKippingPistolsHSPUMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups [...]

CrossFit - Sat, Dec 13Warm-up3 min cardio10 alt scorpion5 inch worms w/3 push ups each10 alt runners lunge20 Air SquatXO Sym ActivationBench Press (5x6 record [...]

CrossFit - Fri, Dec 12Warm-upcairocarunners LungeButt KickersHigh KNeesinch wormsburpee broad jump3x5 Burpees5 Box jumps3 Burpee box jump5 Hanging knee raise100 m runMetcon (AMRAP - Reps)25 [...]