WWPF 0:00 – 13:00 Establish a 1RM Snatch 15:00 – 23:00 8 Min AMRAP Max Distance Prowler, 45/25 *Switch every 100m 25:00 – 33:00 8 Min AMRAP Ladder (3-6-9-12-15…. Synchronized OH Squats, 95/63 Planking Burpees Come support Evan’s Road to the CrossFit Games at our Team Training Fundraiser Sat June...Read More
“Jumping Into 16.4” Complete 1 Round For Time: 55 DU 55 deadlifts, 225/153 55 DU 55 wall-ball shots 55 DU 55-calorie row 55 DU 55 handstand push-ups Cash out Max L-Sit Hold in 3 Minutes (Scale with tuck) Bench Press Starting up again next week! Read More
EMOM 7 Minutes (75-80%) 3 Cleans (do not have to be unbroken) 1 Jerk Then….. AMRAP 17 Minutes 5 Power Cleans 185/123 5 Bar Muscle Ups 400m Run Emmy and Benny discussing how to get out of the workout Read More
TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS Walk Practice 3x45sec Perfect Hollow Body postition Handstand Hold against the wall. Absolutely no arch, chin tucked into chest 30 Strict HSPU, if easy, add deficit 50 Chest to bar pullups as unbroken as possible Tabata L Sit...Read More
Test: 1 RM Front Squat Then…. AMRAP 10 Minutes Single Arm KB Clean and Jerk + OH Lunge, alt 53/35 EMOM 8 Burpees (including 1st minute. Scale number of burpees if needed) Jess and Maria Hanging out during WWPFRead More
9am Oly 10am Enduro For Time Run 12ooM 50 Push-ups 50 DU Run 800m 30 Push-ups 30 DU Run 400m 10 Push-ups 10 DU *Row 1000m *Bike 50/40 Cal Join Special Guest Coach Foose for this weeks Olympic Lifting at 9am!Read More
