Midline Work A. 4 x :30 second GHD sit up hold B. 4 x :30 second superman hold C. 4 x 60m Overhead KB Carry (30R/30L) Conditioning 10 min AMRAP 40 Lateral bar hops 30 KB Swing 35/26 20 Deadlift 135/95 Compound 30 Teams of 2 20 min max meters rowing 1 min on, […]
Strength Front Squat 3@ 80%, 1@ 85%, 3@ 80% 1@ 90%, 3@ 80%, 1 @95% Conditioning 4 rounds for time 15 Thrusters 95/65 50 Double Under -12 min cap-
Fight Gone Bad 3 rounds 1 Minute Wall ball 20/14 1 Minute Sumo deadlift high pull 75/55 1 Minute Box jump 20″ 1 Minute Push press 75/55 1 Minute Calorie row 1 Minute rest Compound 30 EMOM 8 20 Sit up :30 second plank rest 2 minutes 8 min AMRAP 65/55 Cal row ME overhead […]
Strength 6×3 Power Clean @ 80-85% Drop and reset each rep Conditioning 10 min AMRAP 5 Power clean and jerk 185/125 15 Chest to Bar Pull up
Strength 20 rep max back squat shoot for 70-75% Conditioning 9 min AMRAP 3 Toes to bar 3 Burpee box jump 24/20 6 Toes to bar 6 Burpee Box Jump 24/20 9-9, 12-12,… etc. Compound 30 6 rounds :45 row :15 rest :45 KB Swing 53/35 :15 rest 3 min rest after round 3
12 Days of Compound 1 Wall walk up 2 Thruster 75/55 3 Burpees 4 Hang power clean 75/55 5 Toes to bar 6 Shoulder to overhead 75/55 7 Push ups 8 Back Squat 75/55 9 Air Squat 10 Front rack lunge 75/55 11 Deadlift 75/55 12 Wall ball 2 fer 1 20/14 Compound 30 […]
Strength 10RM Shoulder to overhead Conditioning 11 min AMRAP 21 Ab mat sit up 15 Hand release push ups 9 Front Squat 135/95
“Nasty Girls” 3 rounds for time 50 Air Squat 7 Muscle up 10 Hang Power Clean 135/95 Compound 30 5 rounds 500/400m row 1:00 rest
Strength Bench Press 5-3-1 *find heavy set for each* Conditioning 3, 3 minute rounds 75 Double under amrap in remaining time of 5 Deadlift 225/155 5 over the bar burpee rest 3 min between rounds -score is total reps in all 3 rounds-
Strength 10 min EMOM 1 power clean + 2 front squat + 1 hang squat clean 65-70% of clean max Conditioning 12 min amrap 6 Power Clean 135/95 12 Box jump Over 24/20 18 Wall ball 20/14 Compound 30 4 rounds Air Dyne Cal Sit ups Row Cal Jump Lunge :30 on :30 off […]
Our next Boot Camp will be taking place in March this Spring, right when the weather starts warming back up! Who: This boot camp is for any and all fitness levels, our highest attendance is from those just starting CrossFit for their first time. There is no pre requisite of fitness before starting! What to […]
Explosive Strength 20 min EMOM ALT. Even- 12 KB RDL (6 per leg) Heavy Odd- 10 Seated Box Jump 36/30 Conditioning 4 rounds 1 min calorie row 1 min Toes to bar 1 min rest Compound 30 4 rounds 1 min Farmer carry 53/35 1 min Slam ball 30/20 1 min Back Extension 1 […]