Happy St. Patrick's Day
“Luck of the Irish” 5 Rounds for Time 17 Kettlebell Swings 17 Knees-to-Elbows 17 Sumo Deadlift High-Pulls 17 Goblet Squats RX 55/35 F-...
Monday Not So Terrible
Ivan The Terrible 5 Rounds For Time 90 seconds Single-Unders 50-40-30-20-10 Reps of: Alternating Lunges Push-Ups Sit-Ups
Perfect Bar Saturday
“Perfect Bar” (Teams of 3) For Time (40 Minute Cap): 120 Deadlifts, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 60 Push Jerks, 600...
Bring on Friday
“Water Weight” 3 Rounds: 25 Overhead Squats (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20)
Macho Thursday
Strength: Good Mornings: 6 x 8 Work up to heavy 8 WOD: “Randy Savage” AMRAP 12: 3 Rounds of “Macho Man” (135/95) 15 Toes to Bar 1 Round...
Why Not Wednesday
Strict Gymnastics Not For Time: 30 Wall Walks WOD: 3 Rounds: 800 Meter Row 400 Meter Run 20 Burpee Box Jump Overs (24″/20″)
Christmas Come Early
Strict Gymnastics 4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring Support Hold WOD: “12 Days of CrossFit” For Time:...
Happy Monday
Silverback Primer 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves Set 1: 6 Reps Set 2: 4...
Free 1st Saturday
WOD: For Time: 800 Meter Run 50 Power Snatches (75/55) 800 Meter Run 50 Bar-Over Burpees
Blitzen Friday
Silverback Primer 3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Squat Clean Thruster...
