Crossfit BodyBuilding – 12 Min Cap (10-1) RDL, 155/103 Floor Press, 155/103 Cardio Junkie – 12 Min Ladder (3-6-9-12-15…) Cal Bike Burpee Box Jump, 24/20 Mid-Line Mania – Tabata Abs (20s work / 10s rest) *Rotate through movements until 8 rounds are complete. Sit-up Russian Twist Hanging L-sitRead more

Clean and Jerk 1-1-1 Then…… Crossfit Open 16.2 and 19.2 In 20 Minutes, get as far as you can  25 toes-to-bars  50 double-unders  15 squat cleans, 135 / 85 lb. 25 toes-to-bars  50 double-unders  13 squat cleans, 185 / 115 lb. 25 toes-to-bars  50 double-unders  11 squat cleans, 225 / 145 lb. 25 toes-to-bars  50 double-unders  9 squat cleans, 275 / 175 lb. 25 toes-to-bars  50 double-unders  7 squat cleans, 315 / 205 lb.Read more

Back Squat (Wk 6): 2RM Then, 3 x 2 @ 95% THEN… “Jingle Bell Jackie” 1000m Row 50 SA KettleBell Thrusters, 53/35 15 BMU or 30 Pull-upsRead more

8am: Virtual Yoga with Brantlee 9am: Weightlifting Technique with Amie 10:15am: Endurance with Amie In Any Order: 8 x 250m Row Sprints/90 seconds rest (20 Minute Cap) AND……… AMRAP 20 Minutes 10 Chest to Bar Pullups 20 Med Ball Clean into Wall Balls 30 Burpees 40 V Ups 50 KB Swings 53/35Read more

Power Clean 1-1-1 Then….. The Chief- 5 Rounds AMRAP 3 Minutes 3 Power Cleans 135/93 *Heavy Option `185/133 6 Push Ups 9 Air Squats *1 minute rest after each round*Read more