7/13/2018

3 rounds 1:00 Wall ball 20/14 1:00 Burpee 1:00 DB step over 24/20in. and  50/35# 1:00 1-arm russian kb swing 53/35 (switch arms anytime) 1:00 Ass. bike cal 1:00 rest Score = total reps

7/12/2018

Strength 4 Push Jerk EOMOM x 5 sets, building Conditioning 4 rounds for time: 50 Double Under 20 DB Snatch 50/35 15 Toes to bar -14 min cap-

7/11/2018

TNT 30 Power Snatches (95/65#) 30 Clean and Jerks (95/65#) 30 Thrusters (95/65#) 15 min CAP

7/11/2018

Running DT For Time: 600 Meter Run 3 Rounds of DT 400 Meter Run 2 Rounds of DT 200 Meter Run 1 Rounds of DT *1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105# CAP 20 min

7/10/18

Strength 1 Clean EMOM x 10 min, building Conditioning 3 rounds 200m run 15 burpee box jump 24/20 12 min cap

7/9/2018

Strength 2 Tempo Overhead Squats every 1:30 x 6 sets -stay between 75-85%- Conditioning 3 rounds 1 minute of Thrusters 115/75 1 min of Chest to bar pull up 1 min rest

7/6/2018

30 Wall Ball 20/14 30 Box Jump Over 24/20 30 Toes to bar 30 KB Swing 70/53 30 Goblet Squat 70/53 30/20 Assault Bike Calories 3 min AMRAP,  1 min rest 6 min AMRAP, 2 min rest 9 min AMRAP

Beer Mile Success

Thanks so much to everyone who came out to support Spikes K9! We ALL raised over $2,000 for this amazing foundation, always awesome to see the support of our CrossFit Community.

7/5/2018

Strength 1 Hang Power Clean EMOM x 10 min building Conditioning 3 rounds 3 min on 3 min off 20/16 Cal row then amrap in remaining time 10 Hang Power Clean 10 Burpees over the bar Round 1 95/65 Round 2 135/95 Round 3 165/115

7/4/2018

Partner Murph 1 mile run 100 pull up 200 push up 300 air squat 1 mile run 20/14lb vest RX -Break up reps however you want, only 1 person works at a time- 45 min cap

7/3/2018

Strength 2 Strict Press EMOM x 10 min, building Conditioning 15 min AMRAP 10 HSPU 20  KB Swing 53/35 30 Double Under

7/2/2018

Strength 2 Front Squat every 1:30 x 6 sets building Conditioning 50 Front Squat 95/65 50 Toes to bar 10 min cap