Tuesday

Tuesday

Tuesday’s Work A1. Strict Handstand Pushups, AMRAP (-1); rest :30 x4 A2. Rope Climbs, 1-3 climbs (must start the next climb within :03 of coming off the previous); rest 1:30 x4 (Scale: 3-5 body pulls on rope)  . AMRAP 12:00 15 Box Jumps @24/20” 12 Shoulder to OH...
Monday

Monday

Monday’s Work A. Clean Pull + Hang Clean Pull; rest 1:00 x3 B.  Power Clean—10:00 to work up to a 2RM . 10-9-8-7-6-5-4-3-2-1 DB Power Cleans @50/35# per hand Lateral Burpees Over DB’s . . . The Grind Fight Gone Bad—Task Priority 3 Rounds: 20 Wall Ball Shots 20...
Saturday

Saturday

Have you signed up for the open yet?! If not just follow this link: CrossFit Open Sign Up Saturday’s Work A. Every 2:00, 2 Front Squats + 1 Thruster (from rack) x6 . For Time 25-20-15-10-5 Wall Ball Shots *Row 15 Calories after each set of wall ball...
Friday

Friday

Friday’s Work A.  3 BTN Push Presses + 1 BTN Push Jerks, rest 1:00 x3 B. Power Snatch, 5-3-3-1-1 (TnG reps); rest 1:30 btw sets . 3 Sets of 5:00 to do: 10 Overhead Squats @95/65# 15 Toes to Bar 50 Double Unders Rest the remainder of the time (Scale accordingly...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Blackburn Holds, twice through the 3 positions holding each for :05, rest :30 x3 https://www.youtube.com/watch?v=sGyWhT5w_NU  A2. Hollow to Supermans, 10 reps (5/side); rest 1:00 x3 . B1. Hollow Plank Hold on KB handles, :30-1:00...
Wednesday

Wednesday

Wednesday’s Work A. Strict Pullups, 4-5 reps; rest :30 x4 B. Deadlift, 5 reps; rest 1:30 x4 (start moderate, increase weight across sets) . 6 Rounds: 6 C2B Pullups 12 KB Swings @2/1.5 pood 6 Burpees to 45#/25# plate (M/F) (black plates not green)  . . . The...