Wednesday – 2.10.16

4 sets of A1. Rope Ascent x 2 Rest 1min A2. Front Plank Hold x max effort (max = 2min) Rest 1min B. In teams of 3, 15min AMRAP of (40sec work/20sec rest) Station 1 – Row (calories) Station 2 – KBS – 53/35 (American) (SC: 35/25) Station 3 – Wall Balls – 20/14 (SC: […]

Tuesday – 2.9.16

CrossFit Kids is cancelled on Tuesday.   4 sets of A1. Strict Press x 5 @ 75-80% 1RM @ 20X1 Rest 1min A2. YTL’s x 10 each position – light weight Rest 1min B. For time 12 Thrusters – 135/95 (SC: 115/75) 6 Muscle-ups (First choice: rings/ Second: bar; SC: 12 Pull-ups + 12 Ring […]

Monday – 2.8.16

“300” Workout used by actors for movie “300” to get those killer Spartan bodies!   For time, complete in order 25 pull-ups 50 deadlifts – 135/95 50 push-ups 50 box jumps – 24 50 “floor wipers” – 135/95 50 KB clean and press – 35/25 25 pull-ups