A. 16’ E2MOM Shoulder Press x 3 reps @ 20X1 Build over the first 4 sets, then finish with 4 heavy sets of 3 reps. B. 6 RFT 10 Push Press @50/35 30 Double-Unders
Read more06/07/20
A. “DEATH CHIPPER” For time: 1000m Row 20 C2B 30 Thusters @40/30 40 Burpees lat bb 50 DB Snatch Alt @22,5/15 60 American Swing @24/16 70 Wall Ball @9/6 800 Meter Run 90 Sit Up 100 Double-Unders
Read more04/07/20
5 RDS In a 5’ window complete: 20 Front Squat @50/35 400m Run Double-Unders x Max Reps Rest 3’ between sets
Read more03/07/20
A. 16’ E2MOM 3-Position Clean (high hang, mid-thigh, and then from the floor) B. 12’ AMRAP max ladders as possible from 1 to 5 reps of Hang Power Clean, (with approximately 75% of your 1-RM Power Clean) Every time the barbell hits the floor...
Read more02/07/20
A. “Annie” For time (7’ T.C.) 50, 40, 30, 20, 10 Double-Unders Sit-Ups B. Take 10’ to build your 1-RM Weighted Pull-Up. C. 7’ AMRAP 3 Thrusters @40/30 3 Pull-Ups 6/6..9/9..12/12..15/15..18/18.. and so on
Read more01/07/20
A. 16’ E2MOM 2-Position Snatch (from the floor and then mid-thigh) B. “Isabel” For Time 30 Snatch @60/40
Read more30/06/20
A. 10’ E2MOM Back Squat x 10 Reps @30X0 Build over the course of the five sets. B. 3 RDS 4’ AMRAP: 3 Pull-Ups 6 Burpees 9 Kettlebell Snatch alternating @24/16 Rest 2’
Read more29/06/20
A. “CROSSFIT TOTAL” Back Squat x 1 reps Shoulder Press x 1 reps Deadlift x 1 reps add your heaviest of all 3 lifts together for your total (12’ per movement)
Read more27/06/02
A. 40’ E8MOM (5 sets) Run 600 Meters 20 KB AM Swings @24/16 10 KB Snatch RKC Sx 10 KB Snatch RKC Dx
Read more26/06/20
A. 12’ E2MOM 5 Front Squat set 1-2-3 @70% set 4-5-6 @75% B. For time: 1000m Row 1000 then 3 RDS 15 Thrusters @40/30 30 DU
Read more25/06/20
A. 10’ E2MOM Power Clean x 1.1.1 (rest 10 seconds between singles) find 3 heavy singles B. For Time (14’ Time Cap) 25 Power Clean @60/40 500m Row 25 Front Squat @60/40 500m Row 25 STOH @60/40 500m Row
Read more24/06/20
A. 6’ EMOM 30” max Reps C2B B. 21’ EMOM alternating st 1: 12 Goblet Squat @24/16 st 2: 8 burpees bj over @60/50 st 3: 10 T2B
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