crossfit
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We will be closed for the long weekend Thursday – Sunday. Enjoy the long weekend!! Monday Buy in – 2 Rounds 1 min Row or Ski / 16 lunges / 30 sec per side DB OH Hold / 10 Hanging Scap Retractions + 6 Kip Swings / 5 Dynamic Squat Stretch A) Alternating DB Bench […]
Monday Buy in – EA Warm Up A) Front Squat – 5-4-3-2-1 *building *hit a couple warm up sets before B) For time 21/16 cal Row or Ski 42 Wall Balls 21/16 cal Row or Ski 36 Wall Balls 21/16 cal Row or Ski 30 Wall Balls * 15 min cap Tuesday Buy in – […]
Monday Buy in – 2 Rounds 10 Single arm DB Thruster each arm / 1 min plank high plank / 1 min hollow rocks / 10 BB Push Press Mobility – Super front rack / wrist stretch A) Push Press – 3-3-2-2-1-1-1 Rest 60-90 BTW sets B) For time 18 DB Thrusters (40/25s) 200m Run […]
Monday Buy in – EA warm Up A1) Incline Db Bench Press x 6 A2) Supinated BB row x 6 rest 90 x6 sets building B) For time 100 Double Unders 12 Strict HSPU 12 Power Cleans (165/110) 12 Strict HSPU 100 Double Unders Tuesday Buy in – 3 Rounds 250m Row / 10 Goblet […]
Monday Buy in – 8 min 200m Run / 8 Inch Worm / 8 Cossack Squats / 3-5 strict pull ups / 5 Kip swings “Murph” for time 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile run 50 min cap Can do as written or break up as needed Scale is […]
Monday – Closed Tuesday Buy in – EA Warm up (10 min) Murph Prep Monday on a Tuesday! For time 400m Run 5 Rounds 10 Strict Pull ups 20 Push ups 30 Air Squats after 5 rounds 400m run rest 5 min Run 400m 10 Rounds 5 Strict Pull ups 10 Push ups 15 Air […]
