January 2013

With A Partner, complete the following…. 10-9-8-7-6-5-4-3-2-1 Push Press, 95/65 Pull-ups SDHP, 95/65 Push-ups Hang Squat Cleans, 95/65 Situps *Each person completes a round of... Read More

20 Min to find 1 rep max of: Clean and Jerk Then: 10-9-8-7-6…..1 reps of Med Ball Clean Box Jumps Ring Dips Strength Class Back... Read More

Coach Steve is feeling under the weather. No Kids Class:(

Death By Squat Snatch: 65% of 1RM *If you cannot make it to the next minute, simply start back at 1 or get as many... Read More

Annie 50-40-30-20-10 Double Under Sit Up Then….. AMRAP 12 Minutes 3 Hang Squat Cleans 155/115 6 Toes Through Rings 9 push-ups Happy birthday to Willie... Read More

Front Squat 5, 5, 5 3 rounds for time 20 KBS @ 32kg/24kg 10 HSPU 10 Front Squat @ 65% of 1RM Squat under review

Starting on 0:00 5rds of: 5 OHS Duck Walks (85/65…  OHS + Forward 5 steps + Stand-up + Backwards 5 steps = 1rep) 5 Parallette... Read More

Crossfit Total deadlift back squat strict press   Warm up 9-9:45 First lift at 10am you will have 3 attempts at each lift.

A Partners version from the Competitors Prep Summit Complete the following relay with a partner: 1 rope Climb 1 clean + 4 Walking lunges (135/95,... Read More

Hang Power Clean 3×3 Then 5 Rounds of: 9 Hang Power Cleans (155/110) 15 Ring Pushups 21 Squats 7PM Strength Hang Power Clean 3×3 Power... Read More