https://www.youtube.com/watch?v=dGnKyeGnaRMW&A: https://zoom.us/j/821189680Warm-up:3 rounds, 1st one slow, 2nd one medium, last one fast.6 Burpees12 Sit Ups24 Mountain Climbers Accessory Work:4 rounds:8 V-Ups10 Bird Dogs12 Pistols (or progressions) WOD: Metcon (AMRAP - Read more April 16 2020
https://zoom.us/j/821189680Warm-up - 2rds1 min Jump rope/High knees10 Alt Samson Stretch10 Push up to Down Dog10 Cossack Squatshttps://youtu.be/YvxmS5BIPi8 Metcon (No Measure)https://youtu.be/qbFmVz0HNYkAccessory3rds12 Plank Toe Taps (each side)10/10 Bent Row8/8 Read more April 9 2020
Strength: E2MOM (8) Bench Press - 4 x 4 @ 85% Metcon: 2 Rounds For Time20 Pushups200m Row20 Pistols (alt legs)200m Row20 Sit Ups200m Read more February 12 2020
Strength: Shoulder Press Work to find heaviest 1 RMThen: Shoulder Press 6 x 4 @ 60% EMOM (9)3 rounds of :30 work and :30 rest a: Max reps PistolsScale Read more January 6 2020
Metcon: EMOM x 8 (32:00) :30 work/:30 restA) Single Arm Kettlebell Swings 35/26 (alternating L/R)B) Lateral Kettlebell Jump OverC) Plate Half Moon 15/10D) Pistols (alternating legs) “Being Read more November 21 2019
Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in15 clean and jerks, 95 / 65lb30 box jumps, 24 in /20 in15 clean Read more November 1 2019
Part 1: Front Squat (5 x 3 same weight across)Part 2: EMOM(8): a) 8 Alternating Pistols b) 16 Russian Twists 25/15 “Get your facts Read more October 2 2019