Monthly Archives: February 2016

  Crossfit Total 1rm Back Squat 1rm strict press 1rm deadlift Lets get some PRS and crush week one!

  16.1 20 min AMRAP 25ft Overhead Walking Lunge 95/65 8 Bar Facing Burpee 25ft Overhead Walking Lunge 95/65 8 Chest to bar pull ups Scaled: 25-ft. front rack walking lunge 45/35 8 bar facing burpees 25-ft. front rack walking lunge 45/35 8 jumping chin-over-bar pull-ups

  Strength 3×10 Front Squat @ 60% of 1RM front Squat Conditioning 21-15-9 Shoulder to Overhead 135/95 KB swing 53/35 *10 min cap*

  CINDY 20 min AMRAP 5 Pull up 10 Push up 15 Air squat

  Strength 3RM Push Press Conditioning 4 Rounds for time 10 Hang Power Clean 155/105 40 double Under * 12 min cap*

  Percentage Test #4 For Time: 20 Back Squat @ 70% of 1RM Back Squat 20 Deadlift @same weight as back squat *8 min time  cap* Conditioning 7 min AMRAP 6 Burpee Box Jump Over 24/20 2 Toes to Bar 6 Burpee Box Jump Over 24/20 4 Toes to Bar 6 Burpee Box Jump Over […]

  Freaky Friday

  Strength 10 rep max back squat Conditioning 9 min amrap 15 deadlift 165/115 12 HSPU 9 Front Squat 165/115

  14.4 14 min AMRAP 60 cal row 50 Toes to bar 40 Wall ball 20/14 30 Power Clean 135/95 20 Muscle up

  Strength 1RM Front Squat Conditioning 3 Rounds 10 Thruster 135/95 20 Burpee 60 Double Under *14 min CAP*

  Percentage Test #3 2 min AMRAP Strict Press @ 65% of 1rm strict press -rest 1 min- 1 min AMRAP Shoulder to Overhead @ 75% of 1rm strict press *score is combined reps on both amraps Conditioning 7 Min AMRAP 2 Chest to bar pull up 2 Box Jump Over 30/24 4 C2B Pull […]

  Freaky Friday WOD