Kettle Bell Work

Today is the day! Atlantic Paddle Source WOD is at 6:00pm! Be there! Main – CrossFit Row and Pull Ups (Time) 2 Rounds for time: 400m Row 10 Strict Pull Ups KB Cleans and Press (AMRAP – Reps) 10 minute AMRAP 5 KB Cleans 1.5/1 5 KB Push Press *cleans and...

Squats, KBS, Box Jumps

Main – CrossFit 3 rounds for time: 50 air squats 30 KBS (2/1.5 pood) 15 Box Jumps (30/24) Squats, KBS, Box Jumps (Time) 3 rounds for time: 50 air squats 30 KBS (2/1.5 pood) 15 Box Jumps (30/24) 1 min max rep pushups (AMRAP – Reps) max reps pushups in 1...

Deadlifts, EMOM-15mins @ 75% 1RM

  Great Job on “Murph” everybody! What a great way to end a holiday weekend and begin another awesome week! Lets get this show started with some deadlifts working from our established 1RM! Main – CrossFit Deadlift (EMOM @ 75%) Double-Unders (150...