1. Programing week of 6-18-2018

    Programing week of 6-18-2018 Monday: Warm-up Circuit: 5-4-3-2-1 Hand Stand Push Up (Push ups) Strickt Toes to Bar (Reverse Sit ups) Turkish Get up 16/12 (12/8) Pistol (banded pistol) Push Jerk for max 3 reps - this is the real focus please allow 40 minutes to work on a heavy jerk. Tuesday: Athlete m…Read More

  2. Programing Week of June 11th

    Week of 6/11/2018 Monday: CrossFit/Challenge Deadlift 8x3 at same weight Challenge: 7 Min AMRAP: 8 Burpee box step 20”, 12 Sit ups CrossFit: 7 Min AMRAP: 8 Burpee box jump 30/14 (must jump up from RX), 8 Toes to bar Tuesday: Challenge: 100 Push press for time 65/35 CrossFit: 100 Thrusters for time…Read More

  3. Programing Week of June 4th

    Monday: Challenge - For time 30-18-9: Wallball shots(14/10), Sit ups CrossFit: For time 42-30-18: Wallball shots (20/14), Sit ups Tuesday: Challenge - 4 Rounds for time: 15 Kettlebell swings 16/12, 30 Plate Jumps on a 45 CrossFit: 4 Rounds for time: 15 Power Cleans 115/75, 50 Double Unders Wednesday…Read More

  4. Programming Week of 5-28

    Monday: Murph! Run 1 mile, 100 Pull ups, 200 Push ups, 300 Air Squats, Run 1 mile Tuesday: With a partner 12 min AMRAP: 5 synchronized burpees over 3/4 of your body weight in plates Move the weight 30 feet. Wednesday: CrossFit: 50 reps for time 95/65 Hang Power Snatch Overhead Squats Challenge: 10 r…Read More

  5. Programing week of 5-21-2018

    Week of 5/21/2018 Monday: 14 Min AMRAP: 1-2-3-4-… until time expires of Push up Kettlebell Swing 16/12 Box Jump 30/24 Tuesday: Max Deadlift Wednesday: 14.3 Complete as many reps as possible in 8 minutes of: 135/95 deadlifts, 10 reps 15 box jumps, 24/20 185/135 deadlifts, 15 reps 15 box jumps, 24/2…Read More

  6. Programming Week of 5-14-2018

    Week of 5/14/2018 Monday: Max weighted strict pull up Then 30 reps at 50% finish with death by burpees Tuesday: 3 rounds for time: 100 Air Squats to target 50 Ab-mat Sit ups 30 Kettlebell swings 24/16 30 Box Jumps 30 wallball shots 20/14 10 Strict Hand stand push ups (sub 50% body weight shoulder pr…Read More

  7. Programming Week of 5-7-2018

    Monday 3 rounds of: 30 seconds of work followed by 30 seconds of rest: Dumbbell snatches 50/35 GHD sit-ups Lunges Handstand hold (scale to plank hold) Row Tuesday Bench 3-3-3-3-3 Wednesday 5 RFT: Run 200 10 candlesticks 10 burpees Thursday 4 rounds for time of: 30 air squats 15 toes-to-bar 10 chest …Read More

  8. Programming Week of 4-30-18

    Monday Challenge WOD Tabata DUs KB Swings (yellow/blue) Row Tuesday 12-9-6 reps for time of: Deadlifts 255/175 Box jumps 30/24 Wednesday For time: 30 overhead walking lunges 45/25 20 pull-ups 30 sit-ups 20-cal. row 30 sit-ups 20 pull-ups 30 overhead walking lunges 45/25 Thursday 21-15-9 reps for tim…Read More

  9. Programing Week of 4-23-2018

    Monday, 23 April 2018 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Tuesday, 24 April 2018 10 rounds with a 2 minute rest in between, of any (or any combination) of: Run 400 meters OR Row 500 meters OR Bike 10…Read More