1. Monday 8/20/2018

    3-Position Squat Snatch + Snatch Balance 5 Sets @ 63% Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets @ 78% Pausing Snatch Pulls 5 Sets of 2 @ 94% Pause 2 seconds at knee level Back Squat All Sets completed “On the 2:00” 6 Reps @ 72% 4…Read More

  2. Friday 8/17/2018

    1. Strict Pull-Ups Max Unbroken Set 2. Bench Press Build to 7RM 3. Deadlift Build to 7RM 4. ”Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Alternating Dumbbell Snatches (50/35) 20 Wallballs (20/14)…Read More

  3. Wednesday 8/15/2018

    Wednesday: 1. “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + S…Read More

  4. Tuesday 8/14/2018

    1. Gymnastic Conditioning AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double Unders, 6 Kipping Handstand Push-ups Continue to add (2) repetitions per round. 2. “Lead Foot” AMRAP 4: 27/…Read More

  5. Monday 8/13/2018

    1. 3-Position Squat Snatch 5 Sets @ 65% 2. Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets: Performed @ 75% 3. Pausing Snatch Pulls 5 Sets of 2 at 90% Pause 2 Seconds at Knee Level 4. Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Rep…Read More

  6. Friday 8/10/2018

    1. Bar Muscle-Ups 5 Sets of 35% Best Set 2. Deadlift Build to Heavy Set of 10 3. ”Captain Insano” 3 Rounds For Time: 20 Deadlifts (245/165) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (60’s/40’s) 15/10 Calorie Assault Bike…Read More

  7. Thursday 8/09/2018

    “Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible…Read More

  8. Wednesday 8/08/2018

    1. Strict Handstand Push-ups For Time: 50 Strict Handstand Push-ups 2. Strict Pull-ups Max Set 3. ”Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg B…Read More

  9. 8/07/2018 Tuesday

    1. Power Clean Primer Build to Moderate 3-Position Pausing Power Clean 2. Power Clean Build to 10 Rep Max 3. “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 …Read More