August 2013

DeadLift 3-3-3 Then: 30 Double Unders 20 DeadLift 225/155 5 Hand Stand Pushups 30 Double Unders 15 DeadLift 225/155 10 Hand Stand Pushups 30 Double... Read More

5 Min EMOM: 3 Hang Snatches (full), Heavy Then… For Time: 30-20-10 Wall Ball, 20/14 (12’/10′) KB Snatch, 70/53 http://youtu.be/wfLV0MnRVZM      

AMRAP 5 Minutes 1 Clean 185/135 or 80% 1 RM C and J 2 Front Squats 1 Jerk Then…… 7 Rounds 7 OHS 135/95 7... Read More

Find your heaviest triple of the following: Dead-Lift + Clean High Pull + Pendlay Row Repeat 1 rep of the complex EMOM for 5 Min.... Read More

9am: Yoga 10am: Oly Class 11am: Endurance 10 Rounds: 200m run 20 Air Squats 15 Push ups 10 Pullups 5 burpees *Rest 1 min between... Read More

The CrossFit Total 1 RM Back Squat (3 attempts) 1 RM Deadlift (3 attempts) 1RM Press (3 attempts) Schedule: 9am-10am: Warm-up 10:05am: First Lift *The... Read More

5 Min EMOM: 3 Power Cleans, Heavy Then… W/A Partner, Complete the Following: 400m Run 42 Sumo Deadlift High Pulls, 95/65 50 Toes Through The... Read More

Thruster 7×1 Then: 12 min amrap 10 Thrusters 65/45 10 Pullups 7:30 Strength Class. Post Loads and rounds to comments:

15 Min to Establish 1RM Snatch (Last 1RM Snatch = July 19th) Then.. For Time: 30 Ring Dips 30 Pistols, Alt 200m Weighted Run, 53/35... Read More

Floor Press 10 Min to work up to a 1 RM Then….. 1000m Row 50 OH Walking lunge 45/25 50 hand Release Push Ups 50... Read More