Monthly Archives: October 2017

Wednesday 11/1

October 31st, 2017|

WEDNESDAY 11/1 Gym Briefing  ***Gym will be closed Saturday and Sunday*** [strength] Deadlift  5 sets of 3 reps. For the 5 sets today, you have [...]

Tuesday 10/31

October 30th, 2017|

TUESDAY 10/31 Gym Briefing  ***GYM WILL BE CLOSED THIS SATURDAY AND SUNDAY***    Closed Saturday and Sunday for a CrossFit L2 Seminar [strength] Power Clean [...]

Monday 10/30

October 29th, 2017|

Monday 10/30 [strength] Thruster 12minutes Build to a heavy set of 5 followed by… [metcon] AMRAP 7: 3 Thrusters (95/65) 3 Lateral Burpees 6 Thrusters [...]

Sunday 10/29

October 28th, 2017|

Sunday 10/29 4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded [...]

Saturday 10/28

October 27th, 2017|

SATURDAY 10/28 Metcon (AMRAP - Reps) Parner Workout! 10 Min AMRAP Burpee Box Jump Overs 24/20 ***Every two minutes 20 thrusters 95/65 Rest 5 Minutes 10 [...]

Friday 10/27

October 26th, 2017|

FRIDAY 10/27 [strength] Power Snatch Build  to a heavy single. [metcon] 5 Rounds For Time 21 Air Squats 15/10 Calorie Bike/Row 9 Alternating Dumbbell Snatches [...]

Thursday 10/26

October 25th, 2017|

Thursday 10/26 [metcon] For Time 100 Double Unders, 50 AbMat Sit-ups 80 Double Unders, 40 AbMat Sit-ups 60 Double Unders, 30 AbMat Sit-ups 40 Double [...]

Wednesday 10/24

October 24th, 2017|

Wednesday 10/24 [metcon] Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: [...]

Tuesday 10/24

October 23rd, 2017|

Tuesday 10/24 [metcon] For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Wall [...]

Monday 10/23

October 22nd, 2017|

Monday 10/23 [metcon] For Time: 15-12-9 Calorie Row Power Snatch (95/65) directly into… 15-12-9 Calorie Bike Clean and Jerks (95/65)

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