Friday – 5.29.15

4 sets of A1. Kettlebell Windmills x 10 each arm Rest 90sec A2. Ring Dips x 8 @ 20X1 Rest 90sec B. EMOM for 4 rounds  Min 1: Power Cleans x 6 – 115/75 (should be touch and goes) Min 2: Box Jumps x 12 – 24/20 (work on rebound) Min 3: TTB x 12 […]

Thursday – 5.28.15

A. 4 sets of 2 Thrusters x 1.1.1 * Do squat clean into the first thruster of each pair. Rest 10sec between each pair. Rest 2min between each set. Add weight each set if possible. B. From CrossFit.com (4.19.2012) Running Fran For time 400m Run 21 Thrusters – 95/65 21 Pull-ups 300m Run 15 Thrusters 15 […]

Wednesday – 5.27.15

4 sets of A1. Back Squats x 5 @ 20X1 Rest 2min * mobility during rests B. For time. In teams of two, with one person working at a time, alterante rounds until each person completes 4 rounds of 250m Row 15 Slam Balls – 35/20 Weighted Walking Lunges- 10 each leg w/ KB or […]