1/29/2015

  Strength 1RM Push Press Conditioning 4 Rounds 20 Wall Ball 20/14 15 Toes to Bar

1/28/2015

  14.3 Complete as many reps as possible in 8 minutes of: 10 Deadlift 135/95 15 Box Jump 24/20 15 Deadlift 185/135 15 Box Jump 24/20 20 Deadlift 225/155 15 Box Jump 24/20 25 Deadlift 275/185 15 Box Jump 24/20 30 Deadlift 315/205 15 Box Jump 24/20 35 Deadlift 365/225 15 Box Jump 24/20

1/27/2015

  Strength 3 rep max Snatch Conditioning 5 rounds for time of: 5 Muscle up 7 Clean and Jerk 135/95 30 Double under

1/26/2015

  Strength 3 Rep max Back Squat Conditioning 14 minute AMRAP 40 Burpees 30 Thruster 75/55 30 Burpee 30 Thruster 135/95 20 Burpee 30 Thruster 165/115 10 Burpee as many Thrusters at 205/135 in time remaining

Upcoming Bootcamp 2/21

   What better way to start your New Year fitness goals with this proven training regimen. This program begins Saturday, February 21st at 9am. After the first initial orientation on Saturday we will meet Monday, Tuesday and Thursday from 730-830pm for 4 weeks. Throughout these 13 sessions you will increase your understanding of CrossFit, lose […]

1/22/2015

  Barbell Work 5 Power Clean EMOM x 5 min 3 Power Clean EMOMx 5 min 2 Power Clean EMOM x 5 min *Heaviest that technique allows, go up in weight each 5 min segment* Conditioning For time: 50 KB swing 70/53 40 GHD Sit up 30 Burpee Box Jump Over 24/20

1/21/2015

  14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats 95/65    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats 95/65    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats 95/65    14 chest-to-bar pull-ups Etc., […]

1/20/2015

  Strength 4 Deadlifts EMOM x 10 minutes @70% of 1RM Conditioning 10 minute AMRAP 5 Hang Power Clean 185/120 10 Burpee Over the bar 30 Double Under

1/19/2015

  Strength Find a 1RM of the following complex: 1 Front Squat + 1 Split Jerk Conditioning For time: 75 Calorie Row 50 Thruster 75/55 25 Pull up