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Life changing fitness

March 5, 2020

3/4/2020

0 Comments

 

​Tempo Front Squats
20:00 E2MOM
 
ODD: 8 reps at 75% of Front squat max - 5 second decent
 
EVEN: 6 Weighted Jumps
 

Metcon:

21-15-9 Cal AB
3-2-1 Laps Sled Push (225/155)

0 Comments

March 4, 2020

3/3/2020

0 Comments

 

​4 Rounds: 
6:00 Work/2:00 Rest
40/30 Cal Row
20 D-Ball + Box overs (10/75) (48/40)

Max Double Unders in Remaining time

0 Comments

Match 3, 2020

3/2/2020

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​ 
15:00 E2:30 (6 Rounds)
1 Snatch Pull + Hang Squat Snatch + OH Squat
 

Metcon:

For Time
3 Rounds
5 Hang Squat Snatches (135/85)
10 Bar Facing Burpees
Then,
3 Rounds
10 Double DB Power Snatch (50/35)
20 Pull-ups
Then,
3 Rounds
15 Box Jump Overs (24/20)
30 Wall-Ball shots (20/14)
 

0 Comments

March 2, 2020

3/1/2020

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​ 20:00 E4MOM
3 Reps Romanian DL
Superset with  5 Reps Each Side DB Side Lunges + 10-15 Banded Reverse Hyper’s
 

Metcon:

3 Rounds:
15 TTB
15 Deadlift  (155/105)
15 Cal Row
 

0 Comments

February 28, 2020

2/27/2020

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​15:00 E3MOM
5 Reps Bench Press
 
20 Band Pull Aparts between rounds  
 

MetCon:

For time:
50 Bench Press (95/55)
50 Ring Rows
25 Bench Press (145/85)
25 Ring Row
10:00 Cap
 
Immediately into 2:00 Max Reps Push Ups
 
 
Partner Challenge:
2:00 Max Sync Double Unders

0 Comments

February 27, 2020

2/26/2020

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18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with  8 Reps Heavy KB Swings
 

Metcon:

12:00 AMRAP
3-6-9-12
Deadlift (225/155)
Burpee Box Jump (24/20)
 
3-6-9-12
Deadlift (275/185)
Burpee Box Jump (30/24)
 
3-6-9-12-15-18, etc
Deadlift (325/205)
Burpee Box Jump (36/30)
 

0 Comments

February 26, 2020

2/25/2020

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Oly

 16:00 E2MOM (8 Rounds)
1 Snatch Balance + 2 OH Squats 
 

Metcon:

 
5 – 1:00 Rounds
10 Burpee over Bar
Max OH Squats (135/85)
Rest 2:00 between Rounds
 

0 Comments

February 25, 2020

2/24/2020

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50 KB Swings (55/35)
1000m Row
40  KB Swings (55/35)
800m Row
30  KB Swings (55/35)
600m Row
20  KB Swings (55/35)
400m Row
10  KB Swings (55/35)
200m Row

0 Comments

February 24, 2020

2/23/2020

0 Comments

 

Heavy 1

Tempo Back Squats
20:00 E2MOM
 
ODD: 10 reps at 65% of BACK squat, max 5 second decent
 
EVEN: 5 Weighted Jumps
 

Metcon:

8:00 AMRAP:
7 Back Rack Thrusters (135/85)
15/12 Cal Bike
 

0 Comments

February  21, 2020

2/20/2020

0 Comments

 

​Fit Friend Friday

 
16:00 E2MOM (8 Rounds)
1 Lap FR + OH KB Carry

MetCon:

15:00 AMRAP
12 Wall Balls
9 Burpees
6 TTB  
 
 
Partner Challenge:
2:00 Max Wall Balls over Rig

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  • Home
  • WOD's
  • EVENTS
  • About
    • Community >
      • Pictures
      • CrossFitter of the Month
      • Sweating for Smiles
    • Location
    • Coaches
    • Nutrition >
      • 30 Day Paleo Challenge
      • Recipe of the Week
    • Contact Us
  • Pricing & Schedule
  • CrossFit Kids
  • Get Started
    • What is CrossFit?
    • FAQ's