Deadlift (5-5-5-5-5)Start with 60% 1RM deadlift.Increase weight each round. Record heaviest weight.Accessory: 3 RNFT10 DB Bulgarian Split Squat/leghttps://www.youtube.com/watch?v=id-AGIlBCyM:90 Banded Glute March “Power, time, gravity, love. The forces Read more January 14 2020
Metcon: EMOM (20)a: 7 wallballs 20/14 + max burpeesb: 7 hang power cleans 135/95 + max double undersScale 95/65; Rx+ 155/115 “It’s the small habits. How you spend Read more January 12 2020
Metcon: 3 Rounds30/25 cal row30 front rack lunges 115/75 (total)20 pull-upsRx+ 135/95 “You get what you work for, not what you wish for.” - Howard Tullman [gmedia Read more January 11 2021
Skill Work:Handstand WalkMetcon: The CrossFit TotalBack Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) “What to do with a mistake: recognize it, admit it, learn from Read more January 5 2020
Metcon:Buy In - 1000m Row- Then - 21-15-9Hang Squat Snatch 115/75Box Jump Overs 30/24 “Make sure your worst enemy doesn’t live between your own two ears.” Read more January 4 2020
AMRAP 5max cals bikeRest 2:30AMRAP 512 wall balls30 double undersRest 2:30AMRAP 5max cals bikeRest 2:30AMRAP 512 wall balls30 double unders Working hard when you feel hurt, Read more December 22 2020
Metcon: 4 Rounds30/24 cal row15 box jumps 24/2030 situpsRx+ 24/30; weighted sit-ups 15/10 “Life is imperfect. Problems do exist. But many of them are only problems Read more December 21 2020
Metcon: 30-20-10Wall Balls 20/14DB box step ups-total*right into:30-20-10Toes to BarDB fwd overhead lunges-total*50/35*Must alternate feet and use only one DB “Self-control is strength. Calmness is mastery. Read more December 14 2020
Strength: Back Squat 2 @ 60% x 7 reps2 @ 70% x 5 reps2 @ 80% x 3 repsMetcon: 21-15-9Dumbbell Front Rack Squats 50's/35'sBox Jumps 30/24Rest Read more November 30 2020
Strength: Overhead Squat EMOM x 61 x 9 50%2 x 7 55%3 x 5 60%Metcon: AMRAP (12)10 burpees10 wallballs 20/1420 abmat situpsRx+ burpees to 6" targetweighted Read more November 24 2020