Wednesday, September 3

Strength EMOM for 10 Minutes ODD: Front Squat + Jerk (70-75%) 5X1 EVEN: GHD SIT UPS X10 MetCon 21 Thrusters (95/65) 21 KBS (53/35) 400 Meter Run 15 Thrusters (115/85) 15 KBS (53/35) 400 Meter Run 9 Thrusters (135/95) 9 KBS (53/35) 400 … [Read more]

Tuesday, September 2

Strength EMOM for 8 Minutes ODD: Power Snatch (70-75%) 5X1 EVEN: Bent Over Rows 5X5 (AHAP) MetCon 3 Rounds For Time: 30 Butterfly Sit-ups 200m Run 20 Wall Ball Shots #20/15 200m Run 10 Stationary Front Rack Lunges (95/65) … [Read more]

Friday, August 29

Strength EMOM for 10 Minutes Even: 15 wall ball shots #30/20 Odd: PC + PJ + Thruster #155/105 Conditioning 15-20-25 Burpee Box Jumps 24/20” OHS #96/65 … [Read more]

Thursday, August 28

Strength 1. Back Squat (Establish 5 rep max) in 15 minutes 2. Push press + Push Jerk + Split Jerk (70%) of Split Jerk EMOM for 5 Minutes 3. Conditioning 800m Run 10 yard HS Walk (sub :30 HS HOLD) 21-15-9 Pull-ups Power Snatch #115/75 10 … [Read more]

Wednesday, August 27

Strength Thruster Ladder EMOM Move to the next Bar #95/65 x12 #115/75 x10 #135/95 x8 #155/115 x6 #185/125x4 #205/135x2 #135/95 max reps in :60 seconds (last bar) Conditoning 100 yard plate push 20 yard walking OH Lunge #115/75 15 … [Read more]

Tuesday, August 26

2014 CrossFit Games "Muscle Up Biathalon" For time: 400-meter run 18 muscle-ups 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. ***sub muscle-ups … [Read more]

Monday, August 25

2014 CrossFit Games "Midline March" For time: 3 rounds for time of: 25 GHD sit-ups 50-ft. handstand walk 50-ft. overhead walking lunge (155 / 115 lb.) https://www.youtube.com/watch?v=l5YsDbLN43Y … [Read more]