Month: April 2018

April 9, 2018

BUILD A. EMOM 5 1 squat clean + 1 squat clean thruster B. Front squats 4×6 @32×1 BREATHE Every 3 min x5 3-2-1 reps Thrusters (135/95) 5-5-5 burpee over bar AMRAP cal row to 2nd Min ea set *Score is total calories rowed *Scale burpee reps and Thruster load to allow time for row Thruster …

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April 7, 2018

Crossfit Hero WOD “BOWEN” 3 rounds for time of: • Run 800 meters • 275/185 lb. deadlifts, 7 reps • 10 burpee pull-ups • 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) • 20 box jumps, 24-inch box

April 6, 2018

BUILD A. MX power cleans x :20 rest 1:40 x 5 sets increasing load ea set BREATHE For Time 10-8-6 reps Front squat 95/65 Ring Dips 8-6-4 reps Front squats 135/95 HSPU 6-4-2 Reps Front squats 155/105 MU

April 5, 2018

BUILD A1. CGBP 6-8 reps A2, SA Reverse lunge off plate x10 ea @2111 A3. Banded hollow holds x:30 REST 2 min x3 BREATHE For Time 50 walking lunges 400m run 25 T2B 400m run 50 walking lunges 400m run 25 T2B 400m run

April 4, 2018

BUILD A. Strict BB press @3111 6,6,4,4 B. SA KB Waiter carry 3x40m ea BREATHE 2 RFT 1K row 25 STO 135/95 Choose a load on the STO you can UB on..or minimum of 2-3 sets… Don’t be afraid to push the pace on the rows…We want you to go for it on this workout….

April 3, 2018

BUILD A. Sumo DL 6,6,6,6 reps B1. BB Rows x5 B2. Strict T2B 3-5 reps 4 sets of B BREATHE EMOM 12 Min 1… 15 double KB DL (32/24) Min 2… 30 DU Min 3… 10 CTB Min 4… 12 BJSD

April 2, 2018

BUILD A. EMOM 5 2 squat cleans *increase load ea min B. 15 min find a 5 RM Front Squat BREATHE AMRAP 9 25 WB 20/16 cal row 10 burpees

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